Online Personal Training for Neurodivergent and Anxious Adults
Personalised strength coaching for autistic, ADHD and anxious adults, wherever you are. No gym required, no rigid schedules, no explaining your brain.
Full coaching £199/month · Movement Menu £99/month · Month-to-month
What is Not So Typical online coaching?
Not So Typical online coaching is personal training for neurodivergent and anxious adults, delivered entirely online by Rhiannon Cooper, a CIMSPA-registered personal trainer who is autistic and ADHD herself. Clients get a personalised strength programme through an app, flexible check-ins by video, voice or text, and messaging support built around energy levels, sensory needs and executive function. Full coaching costs £199 a month, and the lower-decision Movement Menu costs £99 a month.
Why Online Coaching Works for Neurodivergent Brains
→ You control the environment. Your lighting, your music (or silence), your clothes. No strip lights, no clanging weights, no thick gym air.
→ There's no audience. No one watching, no unwritten rules, and no small talk unless you want it.
→ Fewer transitions. No travel, no changing rooms, no sitting in the car park trying to make yourself go in.
→ You train when your energy allows, not when a timetable says so.
→ Support is in your pocket. Message me when you're stuck, instead of waiting until next week.
Coaching That Supports Your Mental Health, Not Just Your Fitness
Many of my clients come to me because of anxiety, low mood or burnout, not just because they want to get stronger. Movement can be a really helpful part of looking after your mental health, but only if it's built in a way that doesn't add pressure.
So your training flexes with you. On hard days there are gentler options, not guilt. There's no punishing plan, no "all or nothing", and no judgement when life gets in the way.
I'm a personal trainer, not a therapist, so coaching isn't a replacement for mental health care. I'm always happy to work alongside your GP, therapist or care team.
Choose Your Level of Support
Two ways to work with me, both built around your energy, sensory needs and executive function.
Full Online Coaching
£199 / month
A bespoke programme and a coach in your corner, adjusting everything around your energy and progress.
- A personalised programme built for your brain, goals, equipment and space
- An app with video demos for every exercise, plus easier alternatives for harder days
- Weekly or fortnightly check-ins by video, voice or text: your choice
- Direct messaging for questions, form checks and tweaks, with no question too small
- Executive function support: reminders and routine-building that work with ADHD and autistic brains
The Movement Menu
£99 / month
A low-decision workout system for days when planning feels impossible. Answer 3 questions, get 1 workout.
- 10, 20 and 30-minute menus, matched to your energy, location and equipment that day
- Video demos for every workout in the app
- Direct messaging with me for questions and modifications
- A system built for the days when everything feels impossible
Both are month-to-month. Pause or cancel with 2 weeks' notice. Not sure which fits? Book a free discovery call and we'll work it out together.
How It Works
Step 1: Free discovery call. We talk about your goals, your challenges and which option fits. No pressure, just an honest conversation.
Step 2: Getting to know you. I learn about your sensory needs, energy patterns, lifestyle and movement preferences. It's a real conversation, not a generic questionnaire.
Step 3: Your programme or menu. Full coaching clients get a bespoke programme in the app, with video demos for every exercise. Movement Menu clients get instant access to all three menus.
Step 4: Ongoing support. Check-ins and messaging for full coaching clients, and messaging for Movement Menu clients. Everything adapts as you do.
What Clients Say
Real messages from people who were exactly where you are now.
All names are hidden to protect the privacy of my clients and community.
I've had so much of professionals not listening or understanding in other areas of life. I'm sure many other neurodivergent people will relate to how exhausting and upsetting it is. So pleased I am having a brilliant and validating experience with exercise after finding you!
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!
Rhiannon I just have to tell you this! I asked a girl how many sets she had left!! And she was still using the machine and said she was going to be a while so I went into the main section and used the one there instead! I did itttt
I was still too scared. I wanted to but I couldn't quite get there. Finding Rhiannon just pushed me the last few steps and even though it's very early days I'm actually looking forward to the future for the first time in a long time.
This morning I walked into the gym and did a workout for the first time ever, and it's thanks to you.
Rhiannon's advice and support has absolutely changed my life for one!
Common Questions
Is online personal training good for autistic and ADHD adults?
It can be a really good fit. Training online means you choose the environment, including the lighting, noise, clothing and timing, with no audience and no unwritten gym rules. My coaching adds structure, reminders and low-decision options, which help with executive function and consistency.
Can a personal trainer help with my mental health?
Movement can be a helpful part of looking after your mental health, and many of my clients come to me because of anxiety, low mood or burnout. I build training that feels manageable on hard days, never punishing. I'm not a therapist, so coaching isn't a replacement for mental health care, but I'm happy to work alongside your GP, therapist or care team.
How much does online coaching cost?
Full online coaching is £199 a month and includes a personalised programme, check-ins and messaging support. The Movement Menu is £99 a month. Both are month-to-month.
How much time do I need?
Most clients train 3–4 times a week for 30–45 minutes, but your programme is built around your real life, with shorter sessions, fewer days, and plans that flex around energy crashes. Whatever you can realistically do is enough to start.
Do I need a gym membership?
No. You can train at home with minimal equipment, at a gym, outdoors, or a mix. A mat and some dumbbells covers most of it, and I build your plan around what you have.
How do check-ins work?
You choose weekly or fortnightly check-ins, by video, voice or text, whichever feels easiest. We review how things are going, troubleshoot and adjust your plan. Between check-ins, you can message me with any questions.
Can I join from outside the UK?
Yes. Coaching is fully online, so you can join from anywhere. We'll just find check-in times that work across time zones.
What if I need to pause or cancel?
Life happens. You can pause coaching for up to 2 months, or cancel with 2 weeks' notice. No penalties and no guilt.
How is this different from other online coaching?
Sensory-friendly exercise options, flexible scheduling for energy fluctuations, visual guides, decision-free workouts for high-demand days, and a coach who's autistic and ADHD herself. No explaining and no masking required.
What if I'm not ready for coaching yet?
The Sensory-Safe Strength System is an 8-week programme you follow independently. It's £27 with instant access, and a good way to see whether my approach works for you before committing to coaching.
Your Coach
I'm Rhiannon Cooper, a CIMSPA-registered personal trainer, TEDx speaker and competitive strongwoman, and I'm late-diagnosed autistic and ADHD. I've been the person sitting in the gym car park, unable to go in, so I build coaching around how your brain actually works. My work has been featured in The Guardian, FitPro and ITV.
