About Rhiannon Cooper: Autistic & ADHD Personal Trainer
Helping people feel safe and comfortable in traditional fitness spaces like a gym
Whether you've experienced gym anxiety, struggle with sensory overload in fitness environments, or simply can't stick to typical workout plans, I'm here to help you find what actually works.
Autistic ADHDer and qualified personal trainer.
At 30, everything finally clicked when I was diagnosed with autism and ADHD. Suddenly, it all made sense; why gyms felt overwhelming, why typical workout plans never stuck, and why I'd spent years feeling like I was failing at something that seemed so easy for everyone else.
But here's the thing… I wasn't failing.
The system was failing me. And it's probably failing you, too.
You can read more about my late diagnosis journey and how it shaped my approach to fitness.
I've lost over 100lbs without surgery or medication.
Truthfully, I've gained some back.
Life happened. Burnout happened. Mental health tumbled.
If you're navigating similar cycles, I've written about rebuilding after burnout and staying consistent without motivation.
Look, I'm not here to sell you a perfect transformation story because that's not how life works.
What I can offer you is something more valuable: someone who understands that progress isn't linear, that setbacks are normal, and that sustainable change happens when you work with your brain, not against it.
I help people who want to improve their health.
Specifically, I work with people who've felt excluded from traditional fitness spaces. This includes neurodivergent adults (autistic, ADHD, or both), people with gym anxiety or gymtimidation, and anyone whose brain doesn't fit the neurotypical fitness mold.
For me, losing weight wasn't the goal. I wanted to BE healthier and FEEL better. Weight loss happens when you eat mindfully and move your body more, but that's a side effect—not the metric of success.
You won't see any 8-week shreds with me. What you will get is an advocate for your health, your fitness, and most importantly, someone who supports you outside the gym and helps you build the tools you need to reach your goals. Learn more about what makes neurodivergent-friendly training different.
Feeling Ready To Take The First Step Into The Gym?
You have three options:
Download the Free Gym Anxiety Toolkit and start exploring on your own
Get the Sensory-Safe Strength System for £27 and start training today
Book a Free Discovery Call to discuss 1:1 options
Not ready yet? Join the free community or read the blog.
Late AuDHD Diagnosis
Want to understand more about how neurodivergent brains experience fitness differently?
Start with my beginner's guide to neurodivergent-friendly workouts or explore why typical gym environments fail autistic people.
Personal Training Journey
After my diagnosis, I realised how many of us have been trying to force ourselves into neurotypical fitness moulds.
We might be masking our way through group classes, pushing through sensory overwhelm, and beating ourselves up when we can't stick to rigid routines that don't account for how our brains actually work.
I became a personal trainer because I wanted to create the space I wish I'd had—one where you don't have to pretend to be someone you're not to get healthy.
That space looks like sensory-aware training approaches, executive function support for ADHD brains, and gym confidence building that starts where you are—not where fitness culture thinks you should be.
What Makes Me Different
I'm qualified, not just experienced.
I hold certifications in gym instruction, nutrition, and personal training, with more qualifications in progress. But my real expertise comes from combining professional training with lived experience.
See my full credentials and training approach.
I understand sensory needs.
Bright lights, loud music, crowded spaces—I know how overwhelming they can be. My approach considers your sensory world, not just your fitness goals.
Download the free Sensory-Friendly Fitness guide to see how this works in practice.
I work with executive function, not against it.
ADHD brain? Autistic need for routine? I get it. My programs include flexible scheduling, accountability systems, and habit-building that actually sticks.
Learn about creating routines that work for ADHD brains.
I celebrate neurodivergent strengths.
This isn't about fixing what's "wrong" with you. It's about building on what makes your brain unique and finding movement that feels good in your body.
Discover how autistic traits can be advantages in strength training.
Overcome Gym Anxiety Now
The Sensory-Safe Strength System is an 8-week program designed specifically for anxious people. It's a complete roadmap to feeling safe, capable, and in control—one step at a time.
What's Included:
8-week strength training program - Building to progressive workouts that help you find strength without burnout
Home workout alternatives - No access to a gym? No problem. Train anywhere that works for YOU.
Sweat Solutions Handbook - the 12 sensory strategies for managing sweat discomfort
Gym Etiquette Scripts & Social Survival Guide - Word-for-word scripts for every gym situation - no more panicing if someone asks you a question.
Meltdown Prevention Protocol - Recognise the warning signs and learn how to prevent overwhelm
Only £27 - Immediate access, lifetime use, no subscription.
How to Work With Me
I know starting something new can feel overwhelming, so I've made this as simple and clear as possible.
Step 1: Choose Your Starting Point ↓
Pick where you are right now. You can always move between options.
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Best for: People who need to feel safe before investing anything.
Free Gym Anxiety Toolkit - Track gym busyness, plan sensory supports, reduce overwhelm
Ultimate Guide to Neurodivergent Fitness - Everything you need to know about making fitness work with your brain
Overcome Gym Anxiety Guide - Tackle mental barriers with 7 proven strategies
Blog - Real strategies for neurodivergent fitness
Free Community - Support from people who get it
Not sure where to begin? Start with the Ultimate Guide to Neurodivergent Fitness - it's comprehensive, free, and will help you understand what you actually need.
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Best for: People who know they need structure but aren't ready for 1:1 sessions.
Sensory-Safe Strength System - £27
8-week gym programme designed specifically for neurodivergent brains. Includes:
Progressive strength workouts (no burnout)
Home workout alternatives
Sweat Solutions Handbook (12 sensory strategies)
Gym Etiquette Scripts (word-for-word social survival guide)
Meltdown Prevention Protocol
Immediate access. Lifetime use. No subscription.
Get the Sensory-Safe Strength System for £27 →
4-Week Framework - £80
A personalised, repeatable workout programme built for YOUR goals, YOUR gym, YOUR equipment. Yours to use forever.
Perfect if you want something custom but don't need ongoing coaching.
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Best for: People who need accountability, guidance, and someone who actually understands.
Gym Confidence Starter Package - £349
Three personal training sessions + 4 weeks of support. Build confidence without the overwhelm.
Includes:
3 x 1-hour sessions at JD Gyms Wolverhampton or online
Personalised workout plan
4 weeks of check-ins and support
Sensory-friendly approach throughout
Get the Gym Confidence Starter Package →
Ongoing Personal Training - £34-£50/session
Choose your path:
Gym-Based PT - Train at JD Gyms or Codsall (£34-£50/session)
Home-Based PT - Train in your own space (pricing varies)
Flexible scheduling, sensory-aware environment, executive function support.
The Not So Typical Approach:
Sensory-Aware Training
Environments, movements, and equipment selected to prevent overwhelm and maximise comfort.
Examples: Finding quiet gym times, understanding gym etiquette without anxiety, and choosing sensory-friendly gym clothing.
Executive Function Support
Flexible scheduling, reminders, and accountability systems that work with ADHD and autistic brains.
Tools like: Simplified workout frameworks, beginner-friendly gym navigation, and flexible check-in systems.
Routine Building
Gradual, sustainable habit formation that avoids the burnout cycle.
Learn my approach: How to build sustainable habits without burnout and setting realistic fitness goals.
Embracing Your Difference
Focus on what your unique neurotype brings to fitness rather than trying to force neurotypical approaches.
Beyond Personal Training
I'm not just about one-on-one sessions. I'm building a movement—a community where neurodivergent people can find their place in fitness.
Through my Not So Typical Fitness Podcast, I share honest conversations about everything from gym anxiety to late diagnosis experiences.
In my free Heartbeat community, you'll find support, resources, and connection with others who get it. Recent discussions include overcoming executive function challenges, body image and gym confidence, and navigating fitness during burnout.
I also speak about neurodivergence and fitness accessibility and advocate for inclusive gym environments.
The Bottom Line
This isn't about chasing someone else's idea of perfect. It's about building confidence, understanding your body, and learning to move in ways that actually work for you.
You belong here. You deserve to be healthy. And you don't have to change who you are to get there.
Ready to try fitness that actually fits your brain? Book a free 20-minute consultation and let's talk about what's possible when you stop fighting your neurodivergence and start working with it.
Need Support But Not Sure Where to Start?
Download my free Gym Anxiety Toolkit and start with small wins, then build up—I'll be here to guide you.
Testimonials
"I've never felt this safe in a gym before. Rhiannon just gets how my brain works and is the first personal trainer to listen to my worries when it comes to my health conditions. Other PTs pushed me too far and dismissed my physical health conditions leading to injury—I don't worry about this with Rhiannon and my strength and confidence is building every session!"
— Holly
"Thank you for yesterday! You made me feel so much more comfortable at the gym! I felt so much better about using the bike & the rowing machine last night! So thank you! 😊"
— Katie
"Thank you so much! Finally feeling better about going to the gym! You were great and made me feel very at ease!"
— Maxine
"You have been truly inspirational today – thank you!"
— Elaine
Want to see more stories? Read about actual client transformations and what to expect in your first session.
Not So Typical Fitness Services:
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Personal Training
Most fitness plans ignore how our brains work. Mine are built for neurodivergent minds, sensory needs, and executive function.
Choose between gym-based training, home-based training, or online coaching.
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Community
This is your space to learn, connect and grow, on your terms. It's free. It's supportive. It's made for you if you want to improve your health.
Join the Heartbeat community or explore blog content by topic.
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Resources
Find practical fitness strategies made for neurodivergent minds: