7-Day Healthy Gut Reset Plan — Filipino Edition

7-Day Healthy Gut Reset Plan

Filipino Edition

By Coach Noel | HaveFunKeepFit

A 7-day Filipino-inspired meal plan designed to support fat loss and gut health using simple, natural, and balanced food choices.

Sustainable. Practical. Coach-tested.

 

Welcome! This sample 7-day plan is your clean reset: Filipino comfort food made lighter, daily hydration, and small consistent habits. We’ll support your gut, lower bloat, and keep calories around 1,800–2,000/day so fat loss stays on track without feeling deprived. Breathe, move daily, and keep it simple—discipline over drama.

How to use this plan:

• Follow the meals, swap similar items if needed, and season lightly with salt/pepper/calamansi.

• Hydrate 2.5–3L/day. Add 1 herbal tea (ginger, peppermint, or chamomile).

• Walk 30–45 min daily or do light mobility. Sleep 7–8 hours.

• Track how you feel: energy, bloating, mood, and bowel movement. 

Program Overview

• Goal: Gut health + fat loss + natural detox

• Calories: ~1,800–2,000 kcal/day

• Macros: ~40% protein / 30% carbs / 30% fats

• Water Goal: 2.5–3L/day (+1 cup herbal tea)

• Meal Names: Morning Fuel • Gut Boost Snack • Noon Power Plate • Evening Reset

Branding: Footer tag appears on each page: Coach Noel | HaveFunKeepFit

Day 1 — Reset & Hydrate

Morning Fuel: Oats (rolled) with low-fat milk, sliced banana, chia seeds; 1 tsp honey

• 380 kcal | P: 18g C: 50g F: 12g

Gut Boost Snack: Kefir yogurt with papaya

• 180 kcal | P: 10g C: 20g F: 6g

Noon Power Plate: Grilled chicken breast, brown rice, sautéed kangkong with garlic

• 500 kcal | P: 40g C: 45g F: 15g

Evening Reset: Sinigang na salmon (tamarind broth) with sitaw, labanos, kangkong

• 480 kcal | P: 42g C: 25g F: 18g

Gut Boost Snack: Boiled saba banana + green tea

• 150 kcal | P: 4g C: 30g F: 1g

Daily Total: ~1690 kcal | P: ~114g C: ~170g F: ~52g

Hydration: 2.5–3L water + 1 herbal tea

Movement Tip: 30–40 min brisk walk + 5 min diaphragmatic breathing

Coach Noel’s Reminder: Discipline builds the body. Consistency heals the gut.

Day 2 — Gentle Fiber

Morning Fuel: Garlic fried red rice (light oil), scrambled eggs (2), tomatoes, cucumber

• 420 kcal | P: 24g C: 48g F: 14g

Gut Boost Snack: Apple + 10 almonds

• 200 kcal | P: 6g C: 22g F: 10g

Noon Power Plate: Tinola (chicken, green papaya, malunggay) + 1 cup red rice

• 520 kcal | P: 40g C: 50g F: 14g

Evening Reset: Ginisang sayote with shrimp + cauliflower ‘rice’

• 480 kcal | P: 38g C: 28g F: 18g

Gut Boost Snack: Plain yogurt with calamansi drizzle

• 150 kcal | P: 10g C: 12g F: 5g

Daily Total: ~1770 kcal | P: ~118g C: ~160g F: ~61g

Hydration: 2.5–3L water + 1 herbal tea

Movement Tip: 20 min mobility + 20 min easy cycling or treadmill incline

Coach Noel’s Reminder: Small meals, strong discipline, solid results.

Day 3 — Probiotic Push

Morning Fuel: Champorado (oats + cacao) with non-fat milk; 1 tbsp peanut butter

• 420 kcal | P: 18g C: 56g F: 14g

Gut Boost Snack: Kimchi (2 tbsp) + hard-boiled egg

• 130 kcal | P: 8g C: 6g F: 7g

Noon Power Plate: Inihaw na bangus belly, ensaladang talong + 1 cup brown rice

• 520 kcal | P: 38g C: 48g F: 18g

Evening Reset: Chicken adobo (lean) with steamed pechay; ½ cup brown rice

• 520 kcal | P: 42g C: 35g F: 18g

Gut Boost Snack: Ginger tea + 1 small pear

• 150 kcal | P: 1g C: 38g F: 0g

Daily Total: ~1740 kcal | P: ~107g C: ~183g F: ~57g

Hydration: 2.5–3L water + 1 herbal tea

Movement Tip: 35–45 min walk/jog + 5 min core breathing (dead bug / bird dog)

Coach Noel’s Reminder: Your gut is your second brain—feed it well.

Day 4 — Anti-Bloat

Morning Fuel: Overnight oats with kefir, chia, mango cubes

• 400 kcal | P: 20g C: 52g F: 12g

Gut Boost Snack: Cucumber sticks + hummus (2 tbsp)

• 160 kcal | P: 6g C: 10g F: 10g

Noon Power Plate: Paksiw na isda (tilapia) with ampalaya & okra + 1 cup red rice

• 520 kcal | P: 36g C: 52g F: 14g

Evening Reset: Beef tadyang nilaga (lean) with repolyo, sayote; no added oil

• 560 kcal | P: 45g C: 28g F: 22g

Gut Boost Snack: Saba banana + peppermint tea

• 150 kcal | P: 2g C: 35g F: 0g

Daily Total: ~1790 kcal | P: ~109g C: ~177g F: ~58g

Hydration: 2.5–3L water + 1 herbal tea

Movement Tip: 30 min brisk walk + 10 min stretching (hips/hamstrings/backs)

Coach Noel’s Reminder: Breathe, sip water, move—repeat.

Day 5 — Lean & Light

Morning Fuel: Tuyo flakes (light, rinsed) + tomato & onion; 1 cup garlic brown rice

• 430 kcal | P: 24g C: 50g F: 14g

Gut Boost Snack: Papaya + 1 tbsp pumpkin seeds

• 190 kcal | P: 6g C: 24g F: 8g

Noon Power Plate: Turkey or chicken lettuce wraps, atsara (small), side miso soup

• 500 kcal | P: 42g C: 32g F: 18g

Evening Reset: Pinakbet (light oil) + grilled tuna steak

• 560 kcal | P: 46g C: 30g F: 22g

Gut Boost Snack: Chamomile tea + 1 small orange

• 120 kcal | P: 2g C: 28g F: 0g

Daily Total: ~1800 kcal | P: ~120g C: ~164g F: ~62g

Hydration: 2.5–3L water + 1 herbal tea

Movement Tip: 20 min mobility + 20–30 min light weights (full-body circuit)

Coach Noel’s Reminder: Train light, eat right, sleep tight.

Day 6 — Comfort & Control

Morning Fuel: Pandesal (2 small) with boiled egg, lettuce, and tomato; black coffee

• 380 kcal | P: 20g C: 48g F: 10g

Gut Boost Snack: Greek yogurt + banana slices

• 200 kcal | P: 12g C: 28g F: 4g

Noon Power Plate: Laing (light coconut, measured) + grilled chicken skewers + ½ cup red rice

• 540 kcal | P: 42g C: 40g F: 18g

Evening Reset: Sinigang na hipon with vegetables; ½ cup brown rice

• 540 kcal | P: 38g C: 44g F: 16g

Gut Boost Snack: Ginger-lemon tea + 1 kiwi

• 120 kcal | P: 2g C: 30g F: 0g

Daily Total: ~1780 kcal | P: ~114g C: ~190g F: ~48g

Hydration: 2.5–3L water + 1 herbal tea

Movement Tip: 30–40 min walk + 5 min posture resets (chin tucks, wall slides)

Coach Noel’s Reminder: Comfort food can be clean food.

Day 7 — Light & Fresh

Morning Fuel: Lugaw (oats + chicken stock) with shredded chicken, spring onion

• 380 kcal | P: 28g C: 48g F: 8g

Gut Boost Snack: Kefir + pineapple chunks

• 180 kcal | P: 10g C: 26g F: 4g

Noon Power Plate: Grilled salmon, ensaladang lato (or tomato-onion), ¾ cup brown rice

• 560 kcal | P: 42g C: 44g F: 20g

Evening Reset: Ginisang monggo (light oil) with malunggay + steamed sayote

• 600 kcal | P: 38g C: 60g F: 18g

Gut Boost Snack: Peppermint tea + 1 apple

• 120 kcal | P: 0g C: 32g F: 0g

Daily Total: ~1840 kcal | P: ~118g C: ~210g F: ~50g

Hydration: 2.5–3L water + 1 herbal tea

Movement Tip: 40 min walk + 10 min stretch & gratitude journal 3 lines

Coach Noel’s Reminder: Finish strong—fuel smart, move daily.

Grocery List (Organized by Category)

Protein

• Chicken breast

• Salmon

• Tuna steak

• Shrimp

• Bangus

• Eggs

• Greek yogurt

• Kefir yogurt

• Lean beef (tadyang)

• Turkey (optional)

Carbs & Staples

• Brown/red rice

• Oats

• Pandesal

• Saba banana

• Mango

• Papaya

• Pineapple

• Banana

• Oranges

• Apples

• Pears

Vegetables & Greens

• Kangkong

• Pechay

• Malunggay

• Sayote

• Ampalaya

• Okra

• Talong

• Cabbage

• Sitaw

• Labanos •

Tomato

• Cucumber

• Spring onion

• Lettuce

Gut-Boosting & Flavor

• Kimchi

• Atsara (small portions)

• Tamarind mix

• Ginger

• Garlic

• Onion

• Calamansi

• Miso

• Hummus

• Peanut butter (measured)

• Pumpkin seeds

Beverages & Teas

• Green tea

• Peppermint tea

• Chamomile tea

• Ginger tea

• Low-fat/non-fat milk

Pantry (Light Use)

• Olive/canola oil (measure)

• Light soy/coconut aminos

• Salt & pepper

Keep meals simple and measured. Swap like-for-like items as needed. You’ve got this!

— Coach Noel | HaveFunKeepFit



#HaveFunKeepFit

#CoachNoel

#GutHealthReset

#FilipinoFitness

#FatLossJourney

#CleanEatingPH

#HealthyGutHealthyLife

#PinoyMealPlan

#DetoxTheFilipinoWay

#WellnessWithCoachNoel

#FitFilipino

#GutHealingFoods

#NaturalDetox

#DisciplineOverDrama

#FitnessStartsWithin

#CoachNoelApproved

#MindBodyGutConnection

#EatMoveHeal

#HolisticFitnessPH

#GutResetChallenge

 

 

Alexandra Eala Breaks Down After “Offer to Buy” Leak — Her 10-Word Response Shocks the Nation

Alexandra Eala Breaks Down After “Offer to Buy” Leak — Her 10-Word Response Shocks the Nation

By Coach Noel — HaveFunKeepFit

A Storm in Philippine Tennis

The Philippine tennis world was shaken this week when reports leaked that international clubs had made an “offer to buy” rising star Alexandra Eala from the Philippine Tennis Federation (PTF) — an offer she publicly and passionately rejected in a moment that left the entire nation silent.

In an emotional press statement, the 18-year-old phenom declared:

“Please, no one buy me! I’d rather retire here in my homeland than move elsewhere.”

Her tearful words rippled across social media — a defiant stand from a young athlete choosing pride and purpose over profit.

Country Over Contracts

Despite her success on the global stage, Eala refused to be lured by international offers reportedly worth millions. Insiders reveal that top European and American clubs were ready to secure her under exclusive contracts — yet she said no.

Her decision was clear:

Loyalty before luxury. Legacy before money.

It’s a rare moment in modern sports — where fame, power, and wealth usually dictate destiny. But for Alexandra Eala, home means everything.

The Federation’s 10 Words That Made Her Cry

After her announcement, the President of the Philippine Tennis Federation personally met with Eala and handed her a symbolic contract — not for money, but for meaning.

At the bottom of the document, written by hand, were just ten words that brought her to tears:

“You are the future of Philippine tennis. We believe in you.”

Those ten words lit up the internet and touched millions.

They weren’t just a message — they were a promise.

A Nation’s Faith in Its Champion

Eala has long carried the hopes of a nation. As the youngest Filipino to break into the WTA global rankings, she’s battled pressure, expectations, and global competition. But this time, the fight wasn’t on the court — it was for identity.

Her decision to stay is being hailed as a defining act of patriotism, a statement that Filipino excellence doesn’t need to leave home to shine.

“She’s not just playing tennis anymore — she’s playing for all of us.”

The New Era of Philippine Tennis

Eala’s loyalty may well become the cornerstone of a new chapter in Philippine tennis — one driven by pride, mentorship, and the dream of seeing more Filipinos dominate the international scene.

As she steps onto the court again, the country stands behind her — cheering not just for her victory, but for what she stands for.

The heart of a champion doesn’t chase contracts — it beats for country.

Coach Noel Says

Alexandra Eala’s story reminds us that true greatness isn’t bought — it’s built.

Her courage is proof that when you honor your roots, you rise higher than money can ever take you.

🇵🇭 Keep playing with purpose.

💪 Keep believing in where you came from.

🎾 Keep proving that the Filipino spirit cannot be traded.

#AlexandraEala #PhilippineTennis #HaveFunKeepFit #CoachNoel #PinoyPride #SportsInspiration #WTA #ProudlyFilipino #FaithAndDiscipline

Top 5 Shoulders Exercises For Rapid Growth

5 Best Shoulder Exercises for Rapid Shoulder Growth

 


We'll look at the top 5 shoulder exercises to help you grow your shoulders faster in this blog.

Let's start with some exercises. Your gym guides are always there to assist you at any moment.

1. Front Raise using Dumbbells:




* Pick up a pair of dumbbells and place them in front of your thighs at arms length, palms facing your thighs.

* Lift the left dumbbell to the front with a slight bend in the elbow and the palms of the hands always facing down while keeping the torso steady (no swinging). Continue to raise your arm until it is just above parallel to the ground.

* Now slowly lower the dumbbell to its starting position while simultaneously lifting the right dumbbell.

* Perform three sets of 15 reps of this shoulder front raise workout.

2. Lateral Dumbbell Raise:



* Choose a pair of dumbbells and stand with your body straight and the dumbbells at your side at arms length, palms facing you.

* Lift the dumbbells to your side with a small bend in the elbow and hands slightly tilted forward while keeping your torso steady (no swinging). Continue to raise your arms until they are parallel to the floor.

* As you inhale, slowly lower the dumbbells back to the beginning position.

* 10 reps with 3 sets is the recommended amount of repetitions.
 
3. Shoulder push-ups using a barbell:



* Stand or sit with your feet shoulder-width apart and your elbows pointed forward, gripping the bar with your fingertips.

* The bar should be resting on the front of your shoulders.

* Squat down and center your weight under the barbell in a shallow squat.

* Your heels should be pressed up.

* Raise the bar above your head until your arms are completely straight.

* Lower the bar to your chest level.

4. Reverse Flyers are a great way to get your message through in a different way



* Grab a pair of dumbbells and bend your hips forward until your body is nearly equal to the floor.

* Maintain a shoulder-width distance between your feet. Allow the dumbbells to hang straight down from your shoulders with your arms slightly bent, palms facing each other.

* Raise your arms straight out to the sides until they're in line with your body, keeping your back flat and your torso still. Do not alter the angle of your elbows. Return to the starting position after a brief pause.

* Rep this shoulder exercise three times for a total of ten reps.

5. Arnold Press / Up lift :



* Hold a pair of weights in front of your shoulders with your hands facing your body. (Begin in a position that looks like the top of a dumbbell curl.)

* If you have lower-back difficulties or are just getting started, execute this move on a back-supporting chair or bench.

* Start with a lighter weight than you would for overhead dumbbell presses; you can easily increase the weight later.

* 3 sets of 15 reps of the Arnold press shoulder exercise