Episode 11 Show Notes
Progress Isn’t Linear – Why You're Not Failing Just Because It's Hard
If you’ve ever felt like you’re slipping backwards in your fitness journey; missing workouts, losing motivation, or watching the scale move in the “wrong” direction, this episode is for you.
In this week’s Not So Typical Fitness video, I’m diving into the messy, honest truth that progress is not linear, no matter how much the fitness industry tries to tell us otherwise.
This isn’t just a motivational rant. It’s a real talk about the ups and downs, plateaus, invisible wins, and mental battles that often go unseen. I share my own experiences, including a personal 100-pound weight loss journey, and explain why every part of your progress, even the slow or sticky bits, still counts.
Whether you’re neurodivergent, just starting out, or somewhere in between, I hope this reminds you:
You're not broken. You're not going backwards. You're just human.
What You'll Learn
Why the fitness industry sells a false narrative of perfection
How to handle periods where you feel like you're regressing
How to reframe plateaus as signs of consistency
The importance of invisible progress and everyday wins
Why showing up for yourself, even imperfectly, still matters
Key Takeaways from the Episode
1. Setbacks don’t erase progress
Taking a break or facing mental hurdles doesn't undo your efforts. Consistency over time matters more than a few dips.
2. Plateaus are often a sign of stability
If things feel boring or still, it may actually mean you’ve found a sustainable rhythm.
3. Small, invisible wins matter
Brushing your teeth, cooking a meal, or simply walking into the gym are powerful indicators of growth—especially when you’re struggling.
4. Fitness is emotional and mental, not just physical
Confidence, self-respect, and resilience are just as important as reps or weight loss.
My Take: fitness is messy and that’s okay
You don’t need to be perfect to make progress.
You don’t need to "bounce back" overnight.
And you don’t need to look like a before-and-after photo to prove you’re trying.
The truth?
Progress is in the showing up, not just the showing off.
If you’re navigating gym anxiety, energy crashes, mental health dips, or hormonal chaos, you’re not alone. I’m right there with you. And that’s why I made this video.
Why This Message Matters (Especially for Neurodivergent Folks)
If you’re autistic, ADHD, or deal with anxiety or depression, the idea of “being consistent” can feel impossible. We work in cycles, a bit like bursts of energy, which is often followed by burnout. That’s not failure. It’s a different rhythm. And it’s valid.
Permission to Not Be Perfect
Ready to connect with others who get it? Join the Not So Typical Fitness community – a judgment-free space where we're all figuring out how to prioritise health in ways that actually work for us.
About Rhiannon:
Rhiannon Cooper is a qualified personal trainer with autism, ADHD, and a passion for making fitness accessible to neurodivergent people. She offers online and in-person training in Wolverhampton and runs the Not So Typical Fitness community.
Connect with Rhiannon:
Listen to the full episode: click here or watch the video below.
Join Our Community
If this episode resonated with you, I invite you to join our Not So Typical Fitness community on Heartbeat. It's a space created specifically for neurodivergent people and anyone who needs a different approach to fitness—one that honors mental health, sensory needs, and individual differences.
We share both victories and challenges, supporting each other in ways that work for our unique brains and bodies.
