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.

🎯 Why "No Pain No Gain" Doesn't Work for Neurodivergent People

If you have ADHD, autism, anxiety, or chronic pain, traditional fitness advice might be doing more harm than good. In this episode, I'm breaking down why "no pain no gain" is toxic for neurodivergent people and sharing a healthier approach to exercise that actually works.

⏰ TIMESTAMPS:
00:00 - Why I'm talking about this
02:15 - The problem with "no pain no gain"
05:30 - Discomfort vs. danger: How to tell the difference
08:45 - Why easy workouts are still valid
12:20 - Creating emotional safety in fitness
16:10 - My turning point story
19:30 - Practical tips you can use today

🧠 WHAT YOU'LL LEARN:
✅ How to distinguish between healthy challenge and actual harm
✅ Why pushing through pain backfires for neurodivergent people
✅ The radio analogy that changed everything for my clients
✅ How to redefine fitness success on your own terms
✅ Why 10 minutes of stretching absolutely counts as exercise

📖 SHOW NOTES: Read the full episode breakdown with actionable tips: https://www.notsotypicalfitness.co.uk/blog/episode-7-show-notes

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

What if the hardest part of going to the gym isn't the workout itself? In this episode, Rhiannon Cooper shares how executive dysfunction creates unexpected barriers to fitness that most people never consider.

As someone diagnosed with autism and ADHD, Rhiannon reveals how seemingly simple tasks like showering can become major obstacles—and why these challenges have nothing to do with laziness or lack of motivation. Learn how executive function impacts everything from remembering gym clothes to the mental exhaustion of transitioning between environments.

Plus, discover five practical strategies to work WITH your brain rather than against it:

• Pre-packing your gym bag
• Setting super low pressure goals
• Creating flexible routines
• Using visual cues and reminders
• Rewarding behaviour, not just results

Whether you're neurodivergent or just curious about executive function, this episode offers genuine insights and practical solutions for making fitness more accessible.

--- Hi, I'm Rhiannon a qualified Personal Trainer with autism and ADHD. I'm breaking down barriers in the fitness industry for anyone who feels that they don't belong. I've here to tell you that you do.

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

Your mental health can be your emergency — and that means you can leave the gym if you need to. No guilt. No shame.

In this episode, Rhiannon discusses making fitness accessible for neurodivergent people, addressing everything from executive dysfunction to sensory overload at the gym. Learn practical strategies for overcoming mental barriers and why it's perfectly okay to prioritise your mental health, even if that means leaving early or adapting your workout. If this resonates with you, please share with someone who needs it 💖

In this episode of the Not So Typical Fitness Podcast, I’m diving into what it actually takes to mentally and emotionally prepare for a workout — especially when you're neurodivergent. From task paralysis to sensory overload, and even the overwhelming pressure to "just push through"... this is a safe space where we unpick all of it.

I'll share how I prep gym sessions around my brain, not just my body — and how I coach my clients to do the same. You’ll hear:

• The real struggles behind getting to the gym
• Why flexibility in your fitness plan is a non-negotiable
• How to build your own mental health toolkit
• And yes — why you always have permission to leave

Whether you're autistic, ADHD, overwhelmed, or just need to hear that fitness can work with your brain (not against it), this episode is for you.

Visit My Website: www.notsotypicalfitness.co.uk

Connect on LinkedIn: https://www.linkedin.com/in/rhiannonc/

Instagram: https://www.instagram.com/rhiannoncooperpt/

Email: rhiannon@notsotypicalfitness.co.uk

Timestamps

00:00 Your Mental Health Can Be Your Emergency

00:34 Welcome to Not So Typical Fitness

01:47 Preparing for a Workout (Mentally + Physically)

02:20 The Biggest Weight Is Your Own Mind

03:07 Flexible Plans for Real Brains

04:47 All-or-Nothing Thinking & Neurodivergence

05:29 What Counts As Movement? Small Wins Matter

06:48 Toxic Fitness Culture vs Inclusive Coaching

08:34 When Even Showering Feels Impossible

10:45 Sensory Overload After the Gym

13:01 Standing to Record: Flexibility in Action

14:00 Anticipating Struggles Before They Happen

15:07 Health Includes Mental Health

16:50 Task Paralysis: The Car Scroll Struggle

18:48 Planning Micro-Steps to Start

20:25 Decision Paralysis at the Cardio Machines

21:25 When It's Too Much: You Can Always Leave

24:22 Real Life Flexibility: Ending the Episode Early

25:17 Final Thoughts & Ask for Support

🎧 Listen and subscribe for more honest, empowering chats about fitness, mental health, and neurodivergence.

📣 Tag a friend who needs this reminder: You’re allowed to do things differently.

Feeling anxious about stepping into a gym? You're not alone. In this episode of Not So Typical Fitness, host Rhiannon Cooper—personal trainer, neurodivergent advocate, and gym anxiety survivor—breaks down the fears, sensory challenges, and misconceptions that make gyms feel overwhelming.

From dealing with noise sensitivity to finding confidence in new environments, Rhiannon shares practical strategies to make fitness more accessible. Whether you're struggling to walk through the door or unsure how to navigate gym equipment, this episode provides the insights and encouragement you need to take that first step.

0:00 Introduction to the Podcast
0:38 What is Gym Anxiety and Why It Matters
2:02 Why Gym Anxiety Is Common for Everyone
3:29 Misconceptions About Who "Belongs" in a Gym
4:55 My Personal Experience with Gym Anxiety
7:35 Building Routines to Manage Anxiety
9:00 Dealing with Noise Sensitivity in Gyms
10:32 The Importance of Knowing Gym Layout in Advance
12:30 Common Sensory Triggers in Gym Environments
15:35 Overcoming Fear of Judgment
16:58 Acknowledging Struggles and Preparing for Success
18:12 Practical Coping Strategies for Neurodivergent Gym-Goers
19:17 Navigating Equipment and Workout Planning
21:31 Using Sunflower Lanyards and Identifying Needs
22:23 Working with a Personal Trainer for Support
24:19 Progress Takes Time: From Anxiety to PT
26:12 Share Your Experiences and Strategies
27:57 Celebrating Small Wins on Your Fitness Journey
29:00 Final Thoughts on Making Fitness Accessible

Subscribe and follow for weekly tips to make your fitness journey smoother and more accessible. Not So Typical Fitness is about finding strength in who you are, not about fitting in or looking good.

LinkedIn: https://www.linkedin.com/in/rhiannonc/

Instagram: https://www.instagram.com/rhiannoncooperpt/

Email: rhiannon@notsotypicalfitness.co.uk

#NeurodivergentFitness #GymTips #InclusiveFitness #ADHD #Autism #PersonalTraining

In this episode, I break down the often-overlooked importance of gym inductions, especially for neurodivergent individuals and those who feel traditional fitness spaces weren't designed for them. I'm Rhiannon Cooper a personal trainer with a difference.

What You'll Learn:

• Why gym inductions are valuable even when they're optional
• What actually happens during a typical gym induction
• How to prepare for your induction if you're feeling anxious
• Practical tips on what to wear and bring
• Best times to schedule your induction for a more comfortable experience

As someone diagnosed with autism and ADHD at 30, Rhiannon shares her personal journey from feeling out of place in fitness spaces to becoming a qualified personal trainer. She explains how gym inductions can help expand your comfort zone and build confidence in an unfamiliar environment.

Subscribe and follow for weekly tips to make your fitness journey smoother and more accessible. Not So Typical Fitness is about finding strength in who you are, not about fitting in or looking good.

LinkedIn: https://www.linkedin.com/in/rhiannonc/

Instagram: https://www.instagram.com/rhiannoncooperpt/

Email: rhiannon@notsotypicalfitness.co.uk

What happens when you discover at age 30 that your brain is wired differently? In this vulnerable episode, I share my emotional journey to receiving my autism and ADHD late diagnosis as an adult woman, and how it fundamentally changed my understanding of myself.

For years I struggled without knowing why things felt harder for me. Why I was overwhelmed in situations others found easy, why I couldn't "just fit in," and why I felt so different. I discuss the workplace experience that triggered my diagnosis search, navigating the healthcare system to get answers, and the complex mix of validation and grief that came with finally understanding my neurodivergent identity.

This episode explores:

• Growing up "quirky" without understanding why
• The hidden presentation of ADHD in women
• Navigating medication and treatment options
• The unexpected emotional impact of late diagnosis
• Why knowing you're different provides freedom

Whether you're questioning your own neurodivergence, already diagnosed, or supporting someone who is, this episode offers perspective on the life-changing impact of understanding your neurotype. As I continue to learn about my autistic and ADHD brain, I've discovered that acceptance is the first step toward living authentically.

Connect with me:

LinkedIn: https://www.linkedin.com/in/rhiannonc/

Instagram: https://www.instagram.com/rhiannoncooperpt/

Email: rhiannon@notsotypicalfitness.co.uk

♻️ Share this with someone who needs to it so that they know they're going to be OK as they navigate their diagnosis journey.