Free Resources and Guides

Welcome to the Not So Typical Free Guides & Resources hub! This is where I’ve gathered all the tools, tips, and supportive content I’ve created to help you navigate fitness, mental health, and everyday life with more confidence. Whether you’re neurodivergent, on your own wellbeing journey, or simply looking for accessible strategies that actually fit real life; you’ll find something here to inspire and empower you.

Most people start here:

Whether you're completely new to the gym or exploring how fitness can work with your neurodivergence, these resources will help you find confidence, clarity, and calm.

  1. Overcoming Gym Anxiety & Intimidation – the best free guide to understanding the 5 real barriers causing gym anxiety.

  2. Gym Basics: Beginner’s Guide - Learn the essentials for starting your fitness journey with confidence.

  3. Ultimate Guide to Neurodivergent Fitness - Understand how your body and brain work together in fitness contexts.

  4. Sensory-Friendly Fitness - Create a gym environment that feels right for your sensory needs.

  5. Gym Anxiety Toolkit - Feel calmer and more confident at the gym with this free toolkit designed for autistic and ADHD adults.

Or browse all of Rhiannon’s Resources here:

Free Guides & Resources
10 Executive Function Strategies for Neurodivergent Fitness
10 Executive Function Strategies for Neurodivergent Fitness

Executive dysfunction makes starting and maintaining fitness routines genuinely difficult—but it's not about willpower. This comprehensive resource provides 10 neuroscience-backed strategies specifically designed for ADHD and autistic brains.

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Feel Calmer and More Confident at the Gym; Even If You’re Anxious or Neurodivergent
Feel Calmer and More Confident at the Gym; Even If You’re Anxious or Neurodivergent

Free gym anxiety toolkit for neurodivergent adults. Get a sensory checklist, quiet time planner, beginner workout script, and encouragement tracker designed specifically for autistic and ADHD gym-goers.

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The Complete Guide to Overcoming Gym Intimidation and Anxiety
The Complete Guide to Overcoming Gym Intimidation and Anxiety

Struggling with gym anxiety? You're not alone. Thousands of people experience panic attacks in gym car parks, sensory overload from loud music and sweat, confusion about unwritten social rules, and fear of being judged.

This comprehensive guide reveals why generic advice like "just go during off-peak hours" doesn't work—and what actually does.

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The Rider's Core System: 2 Weeks to a Stronger Seat, Better Balance & More Confident Riding
The Rider's Core System: 2 Weeks to a Stronger Seat, Better Balance & More Confident Riding

Develop a stronger, more balanced seat with this free 2-week core training plan designed specifically for horse riders. Created by a personal trainer and former saddle fitter, this guide helps you improve your posture, stability, and connection in the saddle with just three short sessions per week.

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How to Set a David Lloyd Padlock (Step-by-Step Guide)
How to Set a David Lloyd Padlock (Step-by-Step Guide)

If you’ve just joined David Lloyd and the padlock feels confusing (or a bit intimidating), you’re not alone. Here’s a simple, beginner-friendly guide to set padlock so you can lock your locker with confidence.

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Core Movements: Your Guide to a Strong, Functional Core
Core Movements: Your Guide to a Strong, Functional Core

Explore a full library of abs/core exercises designed to build strength, stability, and confidence. Each movement includes clear cues, regressions, and progressions, with demo links to follow along.

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How to Set a PureGym Padlock (Step-by-Step Guide)
How to Set a PureGym Padlock (Step-by-Step Guide)

This simple, step-by-step guide shows you exactly how to set your PureGym 4-digit combination padlock. Perfect if you’re brand new to the gym, feeling anxious, or just want no-fuss, clear instructions.

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How to Set a JD Gyms Padlock (Step-by-Step Guide)
How to Set a JD Gyms Padlock (Step-by-Step Guide)

This simple, step-by-step guide shows you exactly how to set your JD Gyms 4-digit combination padlock. Perfect if you’re brand new to the gym, feeling anxious, or just want no-fuss, clear instructions.

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Gym Basics: A Beginner’s Guide:
Gym Basics: A Beginner’s Guide:

Starting the gym doesn’t have to feel overwhelming. This beginner’s guide breaks down reps, sets, weights, and equipment in a simple, neurodivergent-friendly way so you can feel confident and in control. Download the free Not So Typical Fitness Gym Basics guide to keep everything handy on your phone or in print.

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Neurodivergence and Overwhelm: How to Make the Gym Feel Calmer and More Accessible
Neurodivergence and Overwhelm: How to Make the Gym Feel Calmer and More Accessible

Feeling anxious, panicky, or overwhelmed at the gym? You’re not alone. This sensory-friendly fitness guide, written by an autistic ADHD personal trainer, helps you understand why gyms can trigger sensory overload, and how to build calm, flexible workouts that actually work for you.

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