The Not So Typical Fitness Blog
A space where fitness meets real life, without the pressure to fit the "perfect" mould. From breaking down gym anxiety to finding routines that actually work for neurodivergent minds and bodies.
In the Not So Typical Blog, you'll find honest conversations about gym anxiety, practical strategies for neurodivergent fitness, and real solutions that work with your brain, not against it. From breaking down what actually happens in a gym induction to managing sensory overload during workouts, this blog is about making health and fitness feel doable, empowering, and unapologetically you.
Whether you're dealing with panic attacks in the gym car park, trying to figure out if the gym is even worth it when you're autistic, or just need to know the unwritten social rules nobody tells you—you're in the right place.
Find What You Need Right Now
Not sure where to start? Choose the topic that resonates most with where you are today. Each category is filled with practical advice, honest experiences, and strategies that actually work.
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If the thought of walking into a gym makes your heart race, you're not alone.
This section covers everything from panic attacks in the car park to building confidence one tiny win at a time.
You'll find practical strategies for managing social anxiety, word-for-word scripts for gym situations, and a realistic path to feeling like you actually belong there.
Key Topics:
Overcoming gymtimidation and panic attacks
Finding quiet gym times to avoid crowds
Building confidence without the overwhelm
What to expect in your first PT session
Social scripts for every gym situation
Start Here: Complete Guide to Overcoming Gym Anxiety ← Your roadmap to confidence
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Traditional fitness advice isn't designed for neurodivergent brains. This section is.
Whether you're autistic, have ADHD, or are otherwise neurodivergent, you'll find strategies that work WITH your brain—not against it.
From managing executive dysfunction to creating routines that actually stick, this is fitness that understands how your mind works.
Key Topics:
Why mainstream fitness fails neurodivergent people
Managing sensory sensitivities during exercise
Creating routines that accommodate executive function challenges
Understanding interoception (or lack thereof) in fitness
Working with energy crashes and all-or-nothing thinking
Start Here: Ultimate Guide to Neurodivergent Fitness ← Everything you need in one place
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New to the gym and have no idea where to start?
This section breaks down everything you need to know—from what actually happens in a gym induction to understanding reps and sets.
No judgment, no assumed knowledge, just clear answers to the practical questions that keep you from starting.
Key Topics:
What happens in a gym induction (step-by-step)
Understanding gym equipment and how to use it
Gym rules and etiquette (with exact scripts)
What to wear and bring
How many sessions per week as a beginner
Setting realistic goals
Start Here: Gym Basics for Beginners Guide ← Your complete beginner roadmap
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Fitness isn't just physical—and it's definitely not about "no pain, no gain."
This section explores the intersection of mental health and exercise, from recovering from burnout to staying motivated when motivation disappears.
It's about building a sustainable relationship with movement that supports your wellbeing, not sabotages it.
Key Topics:
Recovering from autistic burnout
Ditching toxic fitness culture
Staying consistent without motivation
Non-scale victories worth celebrating
Managing rejection sensitivity around fitness
Some days I struggle too (honest talk from a trainer)
Start Here: From Burnout to Balance: Rebuilding My Relationship with Exercise ← My personal journey
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If bright lights, loud music, strong smells, or the feeling of sweat on your skin makes the gym unbearable, this section is for you.
Learn practical strategies for managing sensory overwhelm, finding sensory-friendly gym environments, and adapting exercises to reduce discomfort—all while still building strength effectively.
Key Topics:
Finding quiet gym times to reduce sensory input
Sensory-friendly workout modifications
Managing sweat, smells, and textures
The state of gym accessibility (and what needs to change)
Creating sensory-accommodating exercise routines
Start Here: Sensory-Friendly Fitness ← Your complete sensory guide
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Want to know who's behind Not So Typical Fitness?
This section shares my journey to becoming a personal trainer, my late diagnosis of autism and ADHD, and why I'm on a mission to make fitness accessible for neurodivergent people.
It's the personal stuff that shapes how I coach and why I do things differently.
Key Topics:
My journey to becoming a personal trainer
Late diagnosis: discovering I'm autistic and have ADHD
Why neurodivergence shapes my coaching approach
My vision for changing the fitness industry
What makes Not So Typical Fitness different
Working with me (and what to expect)
Start Here: About Rhiannon ← Get to know me
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Start With These In-Depth Guides
Looking for comprehensive resources that cover everything in one place? These pillar guides give you complete roadmaps for the most common challenges.
Ready to Take the Next Step?
Whether you need a structured program, guided support, or just a community that gets it, there's an option that fits where you are right now.
New Here? Start With These
Not sure where to begin? Follow this simple path:
Understand Why Traditional Fitness Fails You
Learn why mainstream approaches don't work for neurodivergent people
Read the Ultimate Guide →Address Your Biggest Barrier
Choose what's holding you back most right now
Gym Anxiety Guide →Sensory Solutions →
Learn the Basics
Get clear on how gyms actually work
Gym Basics Guide →What Happens in an Induction →
Take Action
Choose your path forward
Get the £27 Program →Book 3 Sessions →
Join Free Community →
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Take Before Photos to Track Your Fitness Journey
You’ll already know that it can be hard to see the very real changes other people see when looking in a mirror. By having something to look back on and draw a comparison to, you can make it so much easier to spot those changes.
Neurodivergent-Friendly Workouts: Autism & ADHD Exercise Guide + Gear Recommendations
Fitness should never feel like sensory overload. As a neurodivergent personal trainer, I know how overwhelming gyms and rigid routines can be. This guide helps you adapt movement to your unique sensory needs.
When are Gyms the Quietest to Visit?
If the thought of a packed gym fills you with dread, you’re not alone. Bright lights, loud music, and crowded spaces can be overwhelming; especially for neurodivergent or sensory-sensitive people. Learn how to build confidence, reduce overwhelm, and enjoy fitness at your own pace.
Sensory-Friendly Workout Modifications
This guide explores simple, sensory-friendly modifications; from quieter equipment and calming spaces to adaptive exercises that feel good for your body and mind. Discover how to build workouts that work with your sensory needs, not against them.
