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the not so typical fitness podcast

the not so typical fitness podcast

著者: Rhiannon Cooper
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Welcome to not so typical fitness, the podcast that breaks down barriers in health and fitness for neurodivergent minds. Hosted by Rhiannon Cooper; a qualified AuDHD (autistic ADHD) personal trainer, advocate, and lifelong misfit in the fitness industry, this solo podcast dives deep into the realities of navigating fitness as a late diagnosed autistic and ADHD woman.

From personal struggles to industry insights, Rhiannon shares her journey of weight loss, gym anxiety, and making fitness work for you, not against you. No toxic hustle culture, no shame; just honest conversations, practical advice, and a whole lot of “I wish someone had told me this sooner” moments.


If you've ever felt like the gym wasn’t built for you, like workouts should come with a user manual, or like traditional fitness advice just doesn’t fit, you’re in the right place.

© 2025 the not so typical fitness podcast
エクササイズ・フィットネス フィットネス・食生活・栄養 衛生・健康的な生活
エピソード
  • 010: Mindful Eating for Neurodivergent Brains
    2025/06/10

    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

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    13 分
  • 009: Gym Owners: Here's Why Neurodivergent People Can't Use Your Facilities
    2025/06/03

    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

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    16 分
  • 008: Finding Balance After Burnout
    2025/05/27

    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.

    続きを読む 一部表示
    15 分

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