Episode Overview

This episode tackles the reality of eating well when traditional meal prep advice feels impossible. Rhiannon shares practical, low-pressure strategies for nourishing yourself when executive dysfunction makes food decisions overwhelming.

Key Topics Covered

The Reality of Food Decision Fatigue

• The "fridge stare" phenomenon - opening, staring, closing without action
• Why traditional meal prep advice fails neurodivergent brains
• Moving from shame to survival mode acceptance

The Three Pillars: Low Effort, Low Waste, Low Pressure

1. Freezer-First Strategy

• Freeze everything possible immediately after shopping
• Batch cook small portions and freeze extras
• Pre-cut vegetables, cooked rice, pasta, and beans all freeze well
• Prevents food waste and reduces guilt

2. Zero Brain Power Backup Plans

• Create an emergency food box with pasta packets and sauce
• Stock microwave rice in different flavors
• Keep single-portion options like tinned soup
• Identify your "safe meal" (host's example: microwave rice + grated cheese)

3. Permission for Repetition

• Eating the same safe meal repeatedly is perfectly fine
• Balanced doesn't mean varied - consistency can be healthy
• Remove pressure to be creative with every meal

Practical Action Steps

This Week, Try One:

1. Freezer Audit: Put anything freezable in the freezer immediately
2. Batch Extra: Make one extra portion when cooking and freeze it
3. Emergency Box: Create a zero-effort meal kit
4. Safe Meal ID: Identify your go-to balanced easy meal
5. Simple Planning: Write down 3-5 meal ideas you actually enjoy

Key Mindset Shifts

• You're not broken - struggling with food decisions is common
• Survival meals are wins - eating something balanced beats not eating
• Planning = self-compassion - not rigidity or perfection
• Repetition is fine - consistency can be healthier than variety
• Progress over perfection - small improvements compound

Join the Not So Typical Fitness Community to get access to all resources, guides and chat to likeminded neurodivergent people wanting to priotirise their health too: https://community.notsotypicalfitness...

Ready to work with me or want support as a neurodivergent woman in fitness?
Visit my website: https://www.notsotypicalfitness.co.uk/

Find me on socials:
TikTok: / rhiannoncooperpt
LinkedIn: / rhiannonc

Podcast: Not So Typical Fitness – wherever you get your podcasts!

🔔 Don’t forget to like, subscribe, and hit the bell so you don’t miss new videos.

#NotSoTypicalFitness #NeurodivergentFitness #AuDHD #PersonalTrainer

Gym owners: You have a major blind spot costing you members and revenue. In this essential episode, I reveal why neurodivergent people (15-20% of the population!) can't use your facilities - and the simple, affordable solutions to fix it.

00:00 Introduction: The gym membership churn problem
00:35 About me: Autistic/ADHD personal trainer's perspective
01:01 Why gyms aren't accessible for neurodivergent people
01:43 The business opportunity: Serving an overlooked market
02:14 Sensory barriers: Music, lighting, crowding that drive members away
02:57 The mirror problem: Why your gym layout causes anxiety
03:36 Environmental vs. motivation issues: It's not laziness
04:46 Physical vs. neurological accessibility: What you're missing
05:16 Invisible barriers costing you memberships
06:16 The bathroom problem: Why small details matter
06:50 Induction failures: How jargon and assumptions lose clients
08:17 Hidden barriers that are easy and inexpensive to fix
08:46 The costly assumption: "Members should already know"
09:22 Why my induction process works for everyone
10:33 My gym consultancy vision: Neuro-inclusive auditing
11:04 The accessibility wish list: Simple, affordable solutions
12:09 Quiet hours: An untapped membership opportunity
12:42 Video guides and flexible induction options
13:25 Staff training on neurodivergent communication
14:09 Creating a culture of diverse learning styles
14:31 The business case: Accessibility = retention
14:54 The loyalty factor: Why neurodivergent members stay longer
15:20 Call to action: Share with gym owners and designers

As both an autistic/ADHD personal trainer AND a fitness consumer, I break down:
- The invisible barriers preventing neurodivergent member retention
- Why sensory elements (lighting, sound, space) drive away potential long-term clients
- The costly assumptions your staff make during inductions and interactions
- My complete neurodivergent gym accessibility checklist you can implement TODAY.

This isn't just about inclusion; it's about business. Neurodivergent people are incredibly loyal customers when accommodated properly. Stop the churn and tap into this underserved market! But most importantly, be a gym that more people feel safe coming too.

I'm Rhiannon – an autistic personal trainer with ADHD (AuDHD), here to help you navigate fitness your way. Whether you're starting out, starting over, or just trying to figure it all out, you're in the right place. This channel is a safe, inclusive space for neurodivergent individuals and anyone who’s ever felt like they don’t quite “fit” into traditional fitness.

💪 Expect real talk, accessible workouts, sensory-friendly tips, and honest conversations about fitness, mental health, and confidence – without the pressure to be “perfect.”

Join the Not So Typical Fitness Community to get access to all resources, guides and chat to likeminded neurodivergent people wanting to priotirise their health too: https://community.notsotypicalfitness.co.uk/invitation?code=89FCE4

Ready to work with me or want support as a neurodivergent woman in fitness?
Visit my website: https://www.notsotypicalfitness.co.uk/

Find me on socials:
TikTok: https://www.tiktok.com/@rhiannoncooperpt
LinkedIn: https://www.linkedin.com/in/rhiannonc/

Podcast: *Not So Typical Fitness* – wherever you get your podcasts!

🔔 Don’t forget to like, subscribe, and hit the bell so you don’t miss new videos.

#NotSoTypicalFitness #NeurodivergentFitness #AuDHD #PersonalTrainer

Have you experienced fitness related issues when experience neurodivergent burnout with ADHD or autism? In this raw episode, I share my personal journey from positive gym habits to complete mental health breakdown, and how I'm finding my way back to movement as a neurodivergent person.

00:00 Introduction: Health looks different for neurodivergent people
00:33 Have you ever loved fitness then hated it? (The burnout question)
01:38 My fitness burnout story: From "gym girl era" to breaking point
02:57 When I kept pushing despite my mental health declining
03:17 Food as a coping mechanism during burnout
04:41 What happens when we don't take intentional breaks
05:45 The guilt cycle: How shame keeps us from moving
07:03 Why neurodivergent people need different approaches to fitness
07:55 Permission to rest: Rest isn't quitting, it's rebuilding
08:41 Your worth isn't tied to your fitness or productivity
09:10 Breaking the all-or-nothing fitness mindset
09:47 Recovery is emotional and mental, not just physical
10:26 Tiny steps to restart your movement journey
11:13 Kitchen dancing: Joyful movement alternatives
12:31 Swap "should" for "could": Making movement a choice again
13:12 Health is different for different people
13:43 You're in the messy middle: It's not forever
14:08 Mental fitness matters as much as physical fitness
14:23 Join the Not So Typical Fitness community

You'll discover:
- Why traditional fitness advice fails neurodivergent bodies and minds
- How to recognise when your exercise routine is harming your mental health
- Simple, low-pressure movement strategies that work with executive dysfunction
- Why rest isn't laziness—it's essential for neurodivergent recovery

Perfect for anyone with ADHD, autism, anxiety, or anyone who's felt shame around fitness. Learn how to swap "should" for "could" and find joyful movement without burnout!


#ADHDFitness #AutisticFitness #NeurodivergentWorkout #FitnessBurnout #MentalHealthAndExercise #ExecutiveDysfunction #JoyfulMovement #NotSoTypicalFitness

I'm Rhiannon – an autistic personal trainer with ADHD (AuDHD), here to help you navigate fitness your way. Whether you're starting out, starting over, or just trying to figure it all out, you're in the right place. This channel is a safe, inclusive space for neurodivergent individuals and anyone who’s ever felt like they don’t quite “fit” into traditional fitness.

💪 Expect real talk, accessible workouts, sensory-friendly tips, and honest conversations about fitness, mental health, and confidence – without the pressure to be “perfect.”

Join the Not So Typical Fitness Community to get access to all resources, guides and chat to likeminded neurodivergent people wanting to priotirise their health too: https://community.notsotypicalfitness.co.uk/invitation?code=89FCE4

Ready to work with me or want support as a neurodivergent woman in fitness? Visit my website: https://www.notsotypicalfitness.co.uk/

Find me on socials:
TikTok: https://www.tiktok.com/@rhiannoncooperpt
LinkedIn: https://www.linkedin.com/in/rhiannonc/

Podcast: *Not So Typical Fitness* – wherever you get your podcasts!

🔔 Don’t forget to like, subscribe, and hit the bell so you don’t miss new videos.