Ella Capey-Wade

I wish more coeliac women knew that going gluten free isn’t enough…

lifting weights is so important to support our health too!

Government health guidelines state that every adult should resistance train, but there are so many extra benefits for us as women living with this autoimmune condition 🙌

This beginner-friendly home workout targets all the major movement patterns for total-body strength and bone health:

Grab a pair of dumbbells or a back pack filled with water bottles/books for weight and have a go!

Complete 3 sets (or rounds) of each exercise aiming for 8-12 reps, resting 1:30 mins between!

Start with low weight and increase over time 📈

1️⃣Romanian Deadlift
Cues: Hinge at hips, soft knees, flat back
Muscles: Hamstrings, glutes, lower back
Alternative: Hip hinge with bodyweight or mini-band

2️⃣ Standing Shoulder Press
Cues: Core tight, press straight up, control the weight down
Muscles: Shoulders, triceps, upper chest
Alternative: Seated press with lighter weights or resistance bands

3️⃣Reverse Lunge - hold onto something for balance is needed
Cues: Step back, keep front knee over ankle, stay upright
Muscles: Quads, glutes, calves, balance
Alternative: Supported static split squat or step-back with chair support

4️⃣Single Arm Bent-Over Row
Cues: Back flat, elbow close to body, squeeze shoulder blade
Muscles: Lats, rhomboids, biceps
Alternative: Row with resistance band anchored at waist height

5️⃣Glute Bridge
Cues: Drive through heels, squeeze glutes at top, avoid arching back
Muscles: Glutes, hamstrings, core
Alternative: Bodyweight bridge if new, or elevate feet to increase challenge

Always warm up and cool down (there are plenty of simple follow-alongs on YouTube).

Remember: Consistency beats intensity. The goal isn’t perfection, it’s progress.

Every session strengthens your bones, boosts your energy, and helps your mental health!!!🧡

#coeliacdisease #celiacdisease #glutenfree

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1 month ago | [YT] | 1

Ella Capey-Wade

I wish more coeliac women knew these…

Learning how gut damage, malabsorption and inflammation ACTUALLY impact the body made so much make sense for me!

My mental health takes a big hit every time I get glutened or cross contaminated- achy joints, fatigue and mood swings make things so challenging.

I’m sick of this condition being dismissed as a “diet” when number 1 it is complex autoimmune disorder that causes full body inflammation when unmanaged…

and number 2 there is so much more we can do to support our bodies through tracking blood markers, improving nutrition, bringing in intentional work outs and habits!!!🧡

#coeliacdisease #celiacdisease #glutenfree

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1 month ago | [YT] | 7

Ella Capey-Wade

Protein isn’t just for gym bros it’s SO IMPORTANT for coeliac women 🧡

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1 month ago | [YT] | 3

Ella Capey-Wade

Coeliac Supplements can be CONFUSING!!!

I’ve just shared a full guide to the supplements you should consider taking as a coeliac 💊

Be sure to check it out 🧡

3 months ago | [YT] | 0

Ella Capey-Wade

Recent video on why Coeliacs feel tired all the time had me acting for the first time 🤣😴

Be sure to check it out for an explanation on why we feel fatigued, and more importantly… how we can boost energy levels 🪫➡️🔋

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3 months ago | [YT] | 1

Ella Capey-Wade

The Truth About Coeliac Disease & Joint Pain!🩻 New webinar with physiotherapist just posted 🧡

Have you experienced joint pain as a symptom of coeliac disease?

4 months ago | [YT] | 1

Ella Capey-Wade

New video on how to lose weight with coeliac disease is up! Let me know if you find it helpful 🧡

4 months ago | [YT] | 1

Ella Capey-Wade

❌RED FLAGS FOR COELIACS EATING OUT❌

🚩 Food labelled gluten free displayed close to or touching other gluten containing foods.

🚩 No dedicated gluten free fryer but chips and other fried menu items labelled gf.

🚩 They don’t warn you about cross contamination risk when you tell them you’re gf (everywhere with good allergen procedures will warn you).

🚩 Staff unsure about whether gluten free items or alternatives are available.

What else should I add to this list???🙃

9 months ago | [YT] | 0

Ella Capey-Wade

I hope this makes another coeliac feel less alone 🫶🌾

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9 months ago | [YT] | 0

Ella Capey-Wade

Hey guys thank you so much for subscribing!💗

I’ve always wanted to start posting on YouTube (made multiple channels growing up 🤣) so I’m really excited to bring you vids on all things coeliac disease, gluten free food, and fitness!

I’ve just ordered a camera so I can make longer videos soon. If you have any requests please let me know 💪🌾

Have an amazing gf weekend x

9 months ago | [YT] | 0