Online Coaching for People With ADHD or Autism
Two options of online coaching with Rhiannon Cooper (autistic ADHDer and qualified personal trainer at Not So Typical Fitness). Both options provide access to the Not So Typical Fitness App and allow for direct messaging with Rhiannon, form check guidance and support, demo videos, on-demand sessions based on your time available and your energy levels.
Option 1: Bespoke Plan & Check-ins
Full Online Coaching Package - £199/month
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Personalised Workout Programming
Custom plan designed for your brain, your goals, equipment, and space.
Delivered through an easy-to-use app with video demonstrations for every exercise and alternative exercises for harder days.
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Regular Check-Ins (Your Choice)
Weekly or fortnightly video/voice/text sessions to suit YOU.
Time to review progress, troubleshoot challenges, adjust programming to ensure your success and consistency.
No rigid schedules; it’s all about working around your energy, executive function and sensory issues/overwhelm.
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Between-Session Support
Direct messaging for questions, form checks, modifications and any general advice. Same-day responses when possible and open, friendly communication, with no question too small and no need to worry when seeking clarity.
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Executive Function Support
Workout reminders to suit your needs. Discussion over routine building strategies, managing executive function and overwhelm.
Accountability that works with ADHD and autistic brains.
A Bespoke Plan, Weekly Check-ins and On-going Accountability
Working with Rhiannon can change your relationship with movement by finding ways to work with your brain rather than against it.
Build Consistency Easily
Someone to manage the plan, make adjustments when needed and support you on your fitness journey.
★★★★★
You help me even though I live in Sweden made me change my life. I have now lost 10 kg. And you have a part of my change. Thank you.
— Suzanne
★★★★★
"This morning I walked into the gym and did a workout for the first time ever, and it's thanks to you."
— Alex M
★★★★★
"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
Option 2: On-demand Training without Check-ins
Access to the 10/20/30 Minute Movement Menus - £99/month
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Do you have 10/20/30 Minutes?
You have access to 3 Movement Menus; the 10 minute menu, 20 minute menu and 30 minute menu.
Within each of those, there are various options based on your location, equipment availability and energy level.
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Rate your energy from 1–10?
Low energy today? You get a recovery walk or a stretch and breathe session.
Medium energy? Lower body circuit or easy run.
High energy? Full body EMOM or hills.
All 10/20/30 Movement Menus cover all energy levels.
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Track, Log & Access Through Bespoke App
Direct messaging for questions, form checks, modifications
A system that adapts for executive function challenges and creates consistency for those who struggle to stick to typical plans and programs.
For the days when everything feels impossible:
Ignore everything else. Put on shoes. Walk outside. Walk 10 minutes. Come back. Log it.
This counts as success.
Because showing up on your worst days is the whole point. Fitness that only works when you feel good isn't sustainable fitness.
Is Online Coaching Right For You?
Choose online coaching if:
You want personalised support but can't access in-person training
You need flexibility to train on your schedule and in your space
You want ongoing accountability from someone who understands neurodivergence
You're ready to invest in building sustainable habits with expert guidance
How Online Coaching Works For Neurodivergent People
Step 1: Free 20-Minute Consultation We talk about your goals, challenges, and whether online coaching is the right fit. No pressure, just honest conversation.
Step 2: Personalised Assessment I learn about your sensory needs, energy patterns, lifestyle, and movement preferences. This isn't a generic questionnaire - it's a real conversation.
Step 3: Custom App and Training Plan If you want Full Online Coaching you’ll get a workout plan built specifically for your brain, delivered through an easy-to-use app with video demonstrations for every exercise. The Movement Menu option is through the same app with demos and direct messaging to Rhiannon, with access to the 10, 20, 30 minute menus rather than a personalised plan.
Step 4: Ongoing Support & Adjustments Regular check-ins (weekly or fortnightly) for full coaching clients, direct messaging support between sessions, and program adjustments based on your energy and progress.
Two Options
£99 or £199/month
Commitment: Month-to-month. You can pause or cancel anytime with 2 weeks' notice.
Why month-to-month? Because I don't believe in locking neurodivergent people into rigid contracts. If life happens, energy crashes, or this stops working for you - you can adjust or leave. No penalties.
Payment: Monthly via direct debit or card.
I get it because I am it.
As an autistic and ADHD personal trainer, I've built this system from lived experience. I know what it's like when:
Motivation doesn't exist for weeks
The gym feels overwhelming
Every program assumes you have consistent energy
You need structure but also flexibility
This isn't generic online coaching with "neurodivergent-friendly" slapped on. This is coaching built from the ground up for how our brains actually work.
Online Coaching FAQs (Neurodivergent Fitness Support)
How much time do I need? Most clients train 3-4x per week for 30-45 minutes. But I design your program based on your actual availability - whether that's shorter sessions, fewer days, or working around energy crashes.
What equipment do I need? You can start with minimal equipment (yoga mat, dumbbells). I provide alternatives based on what you have access to. Some clients train at home, others at a gym that feels safe.
How do check-ins work? Your choice: video call, voice call, or text chat. We can meet weekly or fortnightly. You pick what works for your communication style and routine.
How is this different from other online coaching?
Sensory-friendly exercise options (no "just do burpees")
Flexible scheduling for energy fluctuations
Visual guides, not just text
Decision-free workout options for high executive function demand days
A coach who gets it firsthand - no explaining, no masking required
What if I need to cancel or pause? Life happens. You can pause for up to 2 months or cancel with 2 weeks' notice. No penalties, no guilt trips.
Can I switch to in-person later? Absolutely. If space opens on my in-person waitlist and you want to switch, we'll transition seamlessly.
Not Ready Yet?
Start with the Sensory-Safe Strength System (£27) 8-week structured program you follow independently. Great for testing whether this approach works for you before committing to coaching.
Download the Free Gym Anxiety Toolkit My 4-step system for managing gym anxiety plus sensory prep checklist. No email required.
Join the Not So Typical Fitness Community (Free) Supportive space for neurodivergent people exploring fitness. No spam, no pressure.
No spam, no pressure, and you can participate as much or as little as works for you.
Ready to Start?
Book your free 20-minute consultation. We'll talk through your goals, answer your questions, and figure out if online coaching is the right fit.
No pressure. No sales pitch. Just an honest conversation.