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.
Free Resources and Guides
Start Here: Your Not So Typical Fitness Path
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:
Overcoming Gym Anxiety & Intimidation – A comprehensive free guide to understanding the 5 real barriers causing gym anxiety, with practical coping strategies, gym etiquette scripts, and a 4-week confidence-building plan.
Sensory-Safe Strength System – An 8-week structured program designed for autistic and anxious gym-goers, including progressive workouts, sensory management strategies, social scripts, and home alternatives.Whether you’re completely new to the gym or exploring how fitness can work with your neurodivergence, this four-part journey will help you find confidence, clarity, and calm:
Gym Basics: Beginner’s Guide - Learn the essentials for starting your fitness journey.
Ultimate Guide to Neurodivergent Fitness - Understand how your body and brain work together in fitness contexts.
Sensory-Friendly Fitness - Create a gym environment that feels right for your sensory needs.
My Late Autism Diagnosis - The personal story behind Not So Typical Fitness.
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.
Free 2-Week Core Training Guide for Horse Riders
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.
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.
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.
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.
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.
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.
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.
Sensory-Friendly Fitness & Well-Being Tools
Discover my favourite sensory-friendly fitness resources; from calorie tracking apps and fitness wearables to fidget toys, headphones, and inclusive gym clothing. These are the tools I use daily to make fitness more accessible and enjoyable for autistic, ADHD, and neurodivergent people.
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Free Community
A fitness space designed specifically for neurodivergent minds. No overwhelming environments, no rigid expectations, no "one-size-fits-all" approaches.
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About Rhiannon
Read blogs about Rhiannon Cooper the founder behind not so typical fitness. Discover how her journey led her to qualify as a personal trainer and specialise in supporting neurodivergent clients.
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Getting Started
Read these blogs if you are looking for support and guidance to help you get started on your own health and fitness journey. You might even discover some free resources!
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Gym Accessibility
One thing about not so typical fitness that cannot be denied is the drive to improve gym accessibility and make a difference to the fitness world. Read more about that here.
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Home Workouts
Going to the gym for the first time can be overwhelming and Rhiannon even started her weight lifting journey from home with a set of dumbbells from Amazon. You can do that too if you need!
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Not So Typical Fitness
Read these blogs to find out more and take a deeper dive into not so typical fitness and Rhiannon. Find out about how being autistic and having ADHD herself has shaped her approach to health, fitness and wellbeing.
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PT Qualifications
Qualifying through Origym was challenging for Rhiannon and she documented her journey here. This will be super helpful for other aspiring personal trainers who are struggling too.
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Mental Health
Mental health affects Rhiannon every day and she tries her best to manage it. By writing about her own experiences helps to raise awareness about conditions like anxiety, depression and AuDHD/autism and ADHD.
Podcast
From personal struggles to industry insights, I share my journey of weight loss, gym anxiety, and making fitness work for you, not against you. No toxic hustle culture, no shame; just honest conversations, practical advice, and a whole lot of “I wish someone had told me this sooner” moments.
YouTube
Visual demonstrations, gym walkthroughs, and sensory-friendly workout options. I break down complex fitness concepts into manageable steps while addressing the specific challenges neurodivergent people face in fitness environments.
Blog
In-depth guides and practical tips you can reference whenever needed. From detailed breakdowns of how to modify popular training programs for ADHD brains to sensory-friendly gym equipment reviews.
Get in touch:
Looking for a specific resource or want to book a free 30-minute consultation to discuss your needs? Contact me here and be sure to include what you’re looking for help with in your message, please!