Mens Health University Philippines 2013
Transcript of Mens Health University Philippines 2013
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 1/28
LAND YOUDREAM JO8 SUREFIRE STRATEG8 SUREFIRE S
BUILDNEWMUSCLE!
0 EASY WAYS TO
E RESULTS IN 4 WEEKS
SWATSCHOOL
STRESSND GET HIGHERRADES P. 10
DOEVERYTHING
BETTERSNACK SMARTER
LOOK SHARPER
BEAT A HANGOVER
DAT
THCLACUT
TONIGH ACE YO
APPROA
ENJO
SPENLESHANGO
THAT WON’T HYOUR WAL
5INSTANSTYL
UPGRADE
MIKAEL DAEZ ON
MAKING THE MOST
OUT OF OPPORTUNITIES
MOR
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 2/28
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 3/28
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 4/282 | MEN’S HEALTH UNIVERSITY
Interact with us!
Facebook.com/menshealthphilippines
Twitter.com/menshealthph
Q COLLEGE WILL LEAVE A LASTING IMPACT IN YOUR LIFE. Surely all the weekend
partying you’ve done (and plan to do) are part of it. But there’s more to the school experience
than just the “good times.”
You’ll always have those epic all-nighters to look back to. Whether it was staying
up late to prepare for the Philo-oral finals or organizing relief operations for flood victims,
you realize that there are just some things truly worth losing sleep for. Or remember that
time when you didn’t know what to say the first time you were introduced to your org-crush?
Don’t worry, it happens to the best of us.
We here at Men’s Health have all gone the road you’re now taking. We’ve had our
share of beer pong nights and assignment-cramming sessions that we all love to fondly recall
when life takes dramatic, stressful turns today. Somehow, these memories have a way of
putting things in perspective, kickstarting us to seek inspiration and buckle down to work
and experience life as it unfolds. If there’s one advice we can give you in your journey now it
is this: Aim to improve always. Trust us, the best time to breathe life into this mission is now.
That’s why we’ve put together Men’s Health University for you guys. MH U delivers
useful tips that will help you make the most of your college life, equipping you with a full-load-
worth of skills and know-how that will significantly impact your life even after graduation.
Think of it as higher learning in 24 pages, only without the terror professors and the nerve-
wracking thesis defense.
-MEN’S HEALTH EDITORS
START EARLY
2 | MME N’S HE ALTH UNIVERS ITY
wracking thesis defense.
ON THE COVER: MI KAEL DAEZ. PHOTOGRAPH BY TOTO LABRADOR,GROOMI NG BY VIDA NON-JAUCIAN, STYLING BY HAPPY LOPEZ,CLOTHES FROM JACKET (FOREVER 21), SHIRT (FOLDED & HUNG), JEANS (LEVI’S)
Under no circumstances shall Men’s Health
University content be copied or reproduced iform without the written consent of the publis
Men’s Health University editors and publishenot be held liable for unsolicited materials. Alland specifications published in this magazinesubject to change by manufacturers and retai
MH U EDITORIAL TEA
Managing Editors
LAMAR ROQUE
WAYNE JOSEPH TULIO
Supervising Editor
PEEJO PILAR
Art Director
MIKKE GALLARDO
Copy Editor
SHARLEEN BANZON
Contributors
Paula Abiog, Mikey Agulto,
Anna Felipe, Jillian Gatcheco,
Rocel Junio, Gelo Gonzales,
Toto Labrador, Mich Lagdameo
Happy Lopez, Amador R. Mada
Lio Mangubat, Vida Non-Jaucia
MH EDITORIAL
Team Editor
ALLAN MADRILEJOS
Editor In Chief
PEEJO PILAR
Team Art Director
GLEN A. CONCIO
Art Director
MARC YAZON
Deputy Managing Editor
OMAR GLENN D. BELO
Lifestyle Editor
AMADOR MADAMBA
Assistant Section Editor
WAYNE TULIO
Staff Writer
LAMAR ROQUE
SUMMIT MEDIA
President and COO
LISA GOKONGWEI-CHENG
Publisher
AURORA MANGUBAT-SUA
Deputy Group Publisher
CHRISTINE ONGTECO-SA
Associate Publisher
ARLO VICENCIO
Editorial Directors
JO-ANN MAGLIPON
MYRZA SISON
Group Advertising Director
FLORENCE BIENVENIDO
Advertising Director
MAIZA MUECO
Production Manager
ELIZ RELIS
Production Coordinator
MA. JOY BALIGOD
Production Graphic Artists
LOUIS ARENAS
KENETH YRASTORZA
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 5/28
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 6/28
HOW TO DO
COLLEGE
BETTER
4 | MEN’S HEALTH UNIVERSITY
MEET THEPARENTS
Don’t introduce her right afterthe first date. If you’re not even sureyet that she’s your girlfriend, it isn’t time
to bring her home to mom. Postpone the
meeting until you can say the followingwords in affirmative tones: “Hi, everyone,
I would like you to meet my girlfriend.”
Don’t underestimate thevalue of the proper setting. “You’d want to avoid buffet-style restaurantsor self-service coffee shops as these are
very distracting and usually noisy,” says
Miselle Bergonia, an image consultant andowner of Icon Image Consulting. If you can
get your family and friends to remember the
occasion for the right reasons, then buddy,you’ve done your job.
Do make the properintroductions. First, have a clear,
loud voice—one that’s easily heard
without you shouting. As for who tointroduce first, the gentleman’s rules
state that you introduce the group to the
individual. For example: “Sarah, I wouldlike to you to meet my dad, my mom, my
brother, and my sister.” It’s clunky to do
it the other way around. Bergonia adds,“You should always introduce the elderto the younger. Men are introduced to
women, while in business, the higher in
rank is addressed first.”
Don’t be so tense. “Cliché as
it may seem, be yourself,” advisesBergonia. If you’re tense, she’s tense
and everyone will see it. Make her feel
relaxed with a reassuring touch on herhand. Let things flow as in any normal
social situation, and allow bonds to form
naturally. - GELO GONZALES
Ultimate Hangover BustersHere’s your battleplan to fighting a terrible headache after Friday night inumans
Water works best. It’s
no secret that alcoholflushes out the H2O in your
system—it’s a potent diuretic
that can cause your bodyto lose around 2 liters of
water for every half-liter of
beer you drink. The solution:Replace the lost liquid by
loading on water and nothing
else. “Clean water gets the
job done, and is nature’sclosest thing to a hangover
cure,” says Danilo Gonzales,
Ph.D., an anesthesiologist
at Commonwealth Hospitalin Quezon City. “Coffee
isn’t advisable because likealcohol, it’s also a diuretic.
But if you absolutely must
[drink coffee], increase yourwater intake accordingly.”
The road to recovery begins in your bed. Apart
from making you dehydrated,
alcohol also suppresses achemical called glutamine
in your brain. After you stop
drinking, Dr. Gonzales says
your brain secretes moreof the stimulant to counter
the aforementioned effect.
“Your body is then forcedto deal with a higher level
of glutamine that stimulates
the brain and prevents youfrom going into a deep,
recharging sleep,” he
explains. “This is why you
feel drained the next dayafter a night of drinking.”
So if you’re after a speedy
recovery (and who isn’t?),
don’t attempt to “sweat outthe alcohol.” Stay in bed, and
aid your body in recoveringphysically and in restoring
chemical balance.
Eat right, please. Your
morning-after meal plays a
significant role in getting
rid of your hangover. “Yourstomach is irritated after
a night of drinking,” Dr.
Gonzales says, but he addsthat it doesn’t mean you
shouldn’t eat anything at
all—it boils down to foodchoice. “Food that fits the bill
includes protein-rich eggs,
tomato or chicken soup, andbananas. You eat right, you
recover faster.
Put in an ounce of prevention. There’s no
definite cure for hangovers,but there are definite ways
to prevent them. “Pulutan
has practical benefits: Itslows the absorption of
alcohol, which buys the bodymore time to break down
what you’re drinking,” Dr.Gonzales states. Drinking
a glass of water for every
alcoholic beverage is a goodpractice, too. But always
remember the bottom line:
“Of course, no amount ofwater and pulutan will help
you if you’re trying to drink
an entire gallon of alcohol.Learn to moderate.”
- GELO GONZALES
Your thesis defense will seem
like a walk in the park compared
to introducing your significant other
to your folks. Not to worry, acing it
is easier than you think
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 7/28 MEN’S HEALTH UNIVERSITY |
Keep Your Dress Shirtin Top ConditionRock your favorite formal piece whether it’s for a thesis presentation,a job interview, or a date
4 EASY WAYSTO HEALTHY EATINGYour kitchen prowess close to
zilch? No problem. Follow these
tips to help you think out of the box
when reaching out for a snack
Keep Junk Out
Ditch that greasy burger and make this
sandwich instead. “Smear a teaspoon
of cream cheese or sugar-free jam onwhole-wheat bread, add lean meat like
chicken breast or tuna for protein, lettuce
for vitamin C, and tomato for lycopene,then top with another slice of bread,”
suggests Jomel Concepcion, R.N.D., a
nutrition coach at FitFil Boot Camp. Or,go for boiled sweet potatoes instead ofgreasy fries, and down a glass of fresh
calamansi juice, not a can of soda.
Make Easy Swaps
Choose whole-wheat, whole-grain, and
unpolished versions of the white stuff
(rice, bread, and pasta). Pick the “lite”variant of your regular jarred and canned
goods. Try organic products to eliminate
unnecessary additives in your diet—fresh instead of processed as often as
you can.
Pimp Your Kitchen
“Keep a pantry stocked with staples
so there’s no excuse not to cook,” says
Marie Gonzalez, owner of Kitchen
Revolution, a gourmet food companyspecializing in plant-based cuisine.
In the long run, this practice is more
convenient than going to conveniencestores every time hunger strikes.
Opting for muscle-building protein
sources (milk, lean meat, beans, andtofu), high-fiber food (fruits, vegetables,
and whole grains) and smarter snack
options (dark chocolate, low-fat yogurt,peanut butter, and nuts) keep you fuller
for a longer time, minus the calories.“Having proper kitchen equipment also
inspires and ensures actual cooking,”adds Gonzalez.
Do The Required Reading
Learn to read nutrition labels. Googlesimple, delicious recipes that won’t bore
your taste buds or compromise your abs.
These practices turn your into a wiserand healthier consumer who weeds out
the bad stuff out of your grocery list.
- ANNA FELIPE
Do weekly checkup. This
approach allows you to catch
problems so you can addressthem way before you actually
need to wear the shirt. How
you put it away in your closet
matters, too. “Don’t crampyour shirts together in the
closet to avoid wrinkles from
setting in,” says fashion stylistTeej Nepomuceno. “Dress
shirts are best stored on
padded hangers. Avoid wirehangers as those distort the
shape and pucker the fabric
of your dress shirts.”
Iron it out. “A real man
should know how to iron
[clothing],” Nepomucenostresses. If you’re man
enough to own a dress shirt,
you ought to learn how to
keep it crease-free as well.Before flattening out the
wrinkles, make sure there
aren’t any stains on your
shirt—ironed stains tend to getpermanently pressed into the
fabric. Also, it’s best to iron
the shirt while it’s still slightlydamp, since you can quickly
remove its wrinkles and get it
completely dry in one go.
Fear the stain. There’s no
need to tell you to proceedwith caution whenever
you’re in a dress shirt. Still,
accidents happen so you
might as well be prepared.The secret to handling
stains is to act instantly. If
it’s a mud or a grass stain,
use a stain remover. If it’san oil or a grease smear,
wash it off by hand with
liquid detergent. Also,
mind the cologne anddeodorant you’re wearing,
since chemicals can
discolor fabric. “Stock upon cleaners such as Tide
Go and Cadie products,
which you can buy athome-improvement stores,”
Nepomuceno says. “These
little wonders help removestains on the go.” If all else
fails, make the jump back to
the part where we tell you to
wash it with care.- MIKEY AGULTO
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 8/28
>>> LIFE DOESN’T ALWAYS TURN OUT AS PLANNED.
BUT FOR ACTOR MIKAEL DAEZ, WHAT YOU MAKE OUT OF THE SITUATION
IS THE TRUE TEST OF YOUR CHARACTER.
BY PAULA AB IOG . PHOTOGRAPHS BY TOTO LABRADOR .
&
CONQUER 6 | MEN’S HEALTH UNIVERSITY
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 9/28
But apparently, life had other plans for him. “I graduated, and
I needed cash to go to Boracay. You know, for a graduation
party!” he says with a laugh. “I got into modeling, and after
that, everything just fell into place. Ramp projects and TVCs
came in.” And before he knew it, he was signing a contract
with GMA Network.
At first, Daez didn’t think the industry he’d gotten into
was the right fit for him—understandably so given he had no
previous acting experience. But he still pretty much had a
university student’s mentality, and he decided that learning
the basics of the craft was a good place to start. “[Learning
to act] was probably one of my biggest challenges, and I
wasn’t even sure if I was going to pass the challenge,” he
admits. “I just sort of dived into it. I was sure I [could] learn
it, but I couldn’t tell if I was going to be successful in it.”Still, dive in he did. And while his new undertaking was
initially daunting, Daez thought to employ the same tactics
he’d used to successfully finish his Management degree.
“I’ve been going to workshops, learning from my teachers.
There’s a lot of research that goes into a character, because
you want to develop it and make it your own,” he explains.
“That’s where I feel I have an advantage, because I’m so
used to doing my research, all the analytical stuff.”
He was—and still is—willing to play student to the industry’s
experienced masters, too. “I learn a lot from my co-actors,” he
shares. “I’ve always been a big believer of learning from others.
They’ve been through it all, so it’s best to learn from them.”
He has clearly benefited from it. From his first big TV break
in the Marian Rivera starrer Amaya, Daez has since bagged
lead roles in the drama Sana ay Ikaw na Nga and, morerecently, the new rom-com With a Smile.
As he started to achieve success in his acting career, Daez
also took note of what else he could improve. His physique
counted among these aspects. He’d been accustomed to a
lot of intense cardio workouts from years of playing basketball,
and as a result, he was tall and lanky. His frame was becoming
a liability because it prevented him from playing certain roles.
So he decided to bulk up to give himself an edge. “I’ve been
on a 1-year weight-gain diet, because I look like a stick when
I’m wearing [shirts with] long sleeves,” he jokes. But if you think
he took this as an opportunity to eat as much as he wanted,
that definitely wasn’t the case. Just like with his acting career,
Daez systematically went about changing his body.
He worked with his personal trainer, Joel Abalde of Mojo
Up Fitness Center, to come up with a workout and meal plan.
According to Abalde, the actor’s buff-up diet is comprised of
the following: 30 percent complex carbohydrates, 10 percent
simple carbohydrates, 50 percent protein, and 10 percent
fat. “Ginawa ko itong diet na ito para mag-gain siya ng
more muscle, not fat,” explains Abalde. His workout regimen,
meanwhile, is a mix of heavy lifting and fat burning moves in
order to build muscle.
Daez commits himself to his routine with the same
intensity he dedicates to work. “For me, it’s not about
how heavy my lifts are—it’s about how well I work out,” he
stresses. “As long as I push myself to the limit, that means it
was a successful workout.”
A muscular body and a healthier lifestyle aren’t the only
offshoots of Daez’s unexpected career shift. Since last year,
he has also been writing a weekly column for The Philippine
Star . “Tito Ricky Lo was looking for someone to guest-write
for his entertainment pages,” he says. “My first column was
about my first movie, Temptation Island . The feedback was
great. Then the next week he called again, asking if I could
write another column. The next thing I know, it was already a
regular thing.”
After he started writing for the broadsheet, Daez
realized that he really liked the idea of sharing his personal
experiences through writing. It was how his blog,
www.mikaeldaez.com , came to be born.
But while it may seem that his current career is the result
of a series of happy accidents, Daez isn’t taking things lightly.He admits that after coasting through college, being out in
the real world changed his perception of things. “I don’t want
to be telling my grandkids that I’m so proud that I got through
life by just chilling,” he points out. “I want to tell them that I
grabbed life by the horns and made the most of it.”
The star-on-the-rise also feels lucky and thankful for
his breaks. “It’s fulfilling because I’ve committed myself. I
thoroughly enjoy it,” Daez states. “I love the people I work
with and it’s a big thing. Especially since [being an actor]
is something I never considered before.” Sure, life didn’t go
as planned, but given his dedication and open-mindedness,
it’s no wonder things seem to fit as if there’s been an earlier
blueprint. G R O O M I N G B Y V I D A N O N - J A U C I A N , S T Y L I N G B Y H
A P P Y L O P E Z
C L O T H E S F R O M : S H I R T ( F O L D E D
& H U N G ) ,
J E A N S ( L E V I ’ S )
To say that Mikael Daez’s post-college plansdidn’t go as expected is to oversimplify things.The BS Management graduate and former TeamB basketball player from Ateneo de ManilaUniversity had thought he would be desk-boundafter earning his degree in 2010. “I thought I wasa good fit for a desk job,” he recalls. “I wanted tobe a banker, and I thought I’d go corporate.”
>>>
MEN’S HEALTH UNIVERSITY |
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 10/28
FOUR WAYS TO EFFICIENTLYINCREASE MUSCLE MASSGet proper nutrition. “Gaining muscle is not all about
eating everything in sight,” says Luz Callanta, R.N.D., a
nutritionist and a lecturer at the University of the Philippines-
Diliman. Rather, it’s about being smart with your choices.
Callanta advises to “get your protein from lean sources such
as tilapia, chicken, tuna, and egg whites.” As for carbs, opt
for pasta, brown rice, and oats. Also include in your diet
good fats such as omega 3, omega 6, and other essential
fatty acids. “These should be spaced throughout the entire
day, which means you must eat often—as many as 7 to 8
meals a day,” adds Callanta.
Take the proper supplements. Eating frequently can be
tiresome, so as an alternative, you can drink smoothies and
also take supplements. “Don’t forget vitamin supplements
as well, particularly vitamin C,” Callanta reminds. “For other
supplements, it’s best to ask your doctor for a prescription.”
Listen to your body. While working out regularly is good formuscle development, following proper rest days also help. “If
I feel like I’m going to be sick, I take that as my body’s way of
saying that I need to rest, so I don’t work out,” Daez shares.
“That guideline has helped me a lot, because there had been
times when I worked out and said, ‘No pain, no gain,’ but then
the next day I paid for it, and I was sick for a week.”
Find your motivation. Aside from focusing on the physical
aspect, you must also train your brain to help keep you
going. “You can’t just stick to one thing that will motivate you,
because it always wears off. Sometimes it’s a picture of your
‘fitspiration,’ sometimes it’s a goal. You need to know yourself
and be aware of what you know will help you, to get that
good workout,” says Daez.
³Jot it down. “I try to list down everything. Ifyou write everything down, you won’t forget.
Even if I’m distracted, the list pops up on my
phone so I remember to do what I need to do.”
³Be efficient . “Use the time you haveproperly. Focus on the things you need to
finish first. Don’t let watching TV or playing
Candy Crush take a big chunk of your
productivity.”
³Have a Plan B. “I have a schedule, but it’s
not set in stone. Like for my workouts, as longas I get to lift 3 to 5 days a week, it’s good.”
MANAGE YOUR DAYSMikael Daez gives tips onhow to be a master of your time
B U L
K
U P
R I G H T
8 | MEN’S HEALTH UNIVERSITY
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 11/28
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 12/28
Health
Breathe EasyDon’t let looming project due dates and oral defense finals ruin yourcomposure. Keep your cool and handle stress with these tactics BY JET TANYAG
SURELY, YOU HAVE CERTAIN WAYS OF COPING WITH THE PRESSURE S OF
STUDENT LIFE—maybe a quick ball game with your best buds, or a reward meal
of burger and fries for finishing that dreaded paper. But if there’s one lesson
you should learn as early as now, it’s how to deal with stress the right way.“[Unfortunately,] students usually try to resolve their stress by binge eating,
which causes them to eat continuously while studying, making them obese,”
says Christopher de las Alas, M.D., a cardiology consultant at HealthwayMedical in Greenbelt 5, Makati.
While your schoolwork is important, you should never cope with its
pressures in ways that can eventually hurt your mind and body in the long
run. (Check out “Filling Up on the Good Stuff” on P. 11 for a healthier snack alternative.) We’ve pinpointed three causes of stress among students, and how
you can address them better.
Throw Stress Out the Window Fleurdeliz Altez-Abela, Ph.D., a philosophy professor atthe University of Santo Tomas, recommends these time-management tricks for college guys like you
CAUSE 1
Theses, Projects,and DeadlinesWhen you’re juggling a number
of deadlines, cramming becomesa fallback. But apart from the
sucky grade you’ll get for rushing
through your assigned paper,your body also takes a hit. Dr. de
las Alas warns that lack of sleep,
improper meals, and extra dosesof caffeinated drinks—all of which
come with or as a result of
cramming sessions—mess with
your bodily functions, leaving youexhausted to do other things.
Your Move: Write down all the
things you need to accomplishby order of importance, and
prioritize assignments with
closer due dates. Also, makesure you don’t get distracted
by things like an NBA 2K13
tournament with your pals.
CAUSE 2
Quizzes and ExamsTough long tests could end upfrustrating you if you don’t study
every day. And staying up latewith a cup of joe isn’t exactly the
best remedy for the situation.
“Drinking coffee causes anincrease in your heart rate and
will offset your sleeping pattern
when you get used to, say,sleeping at 3 AM,” Dr. de las
Alas says. Lack of shut-eye will
do nothing for learning.
Your Move: The best solution
is to study regularly instead ofsqueezing all your lessons into
your head the night before the
exam. Schedule specific studydays for each subject so you
can concentrate well. A vitamin
B-complex supplement can alsohelp keep your memory sharp,
though it’s not a 100-percent
surefire life hack, Dr. de las Alasstresses. You will still need to
take care of your health and
maintain good study habits.
CAUSE 3
The Long CommuteWith faster public-transport
options, many students prefer
commuting daily instead ofstaying at dormitories. Still, it can
easily stress you out—especially
on days when you wake up late.And when you get stuck in traffic
or long jeepney lines, you’ll
already be tired come your first
class.
Your Move: If you don’t want orhave no means to rent a place
near school, avoid the rush hourand leave the house as early as
possible. Use your weekends to
recharge your body, too, advisesDr. de las Alas. Instead of
maxing out your Saturdays with
a YOLO mindset, allocate somemuch-needed R and R so your
mind and body are primed for
the week ahead.
Show up. Go to school by all
means necessary. You go to school
to study, not to play in the nearby
computer shop or billiards hall. It’s
possible to raise a low grade, but
you can’t undo a fail that was due
to excessive absences.
Work right now Thoughtless
thinking consumes more time than
the actual task. Always focus on
the job at hand and avoid nitpicking
useless details—it will only waste
your time and effort.
Reach for the clock . Set your
alarm clock in the highest ringer
volume and out of your reach. When
it goes off, you’ll be forced to stand
up—or other people who hear it will.
10 | MEN’S HEALTH UNIVERSITY
Dont get beat by the pressure
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 13/28
Nutrition
P H O T O G R A P H
B Y T O T O L
A B R A D O R
Chickpea Tomato SautéWith Cilantro
COOKING TIME: 15 MINUTESMAKES: 2 CUPS, OR 2 TO 3 SERVINGS
³ 1 TBSP VEGETABLE OIL
³1 LARGE ONION, DICED
³4 GARLIC CLOVES, FINELY MINCED
³1 CUP (4 PIECES) TOMATOES, DICED
³1 450-G CAN (1 HEAPING CUP) OF
COOKED GARBANZOS OR CHICKPEAS,
RINSED AND DRAINED
³1/4 CUP (25 G) FRESH CILANTRO,
FINELY CHOPPED
³
SALT AND PEPPER TO TASTE³WATER AS NEEDED
1. Warm the vegetable oil in a
frying pan over medium heat.
Add the onion and a pinch
of salt and pepper. Cook
for about 3 minutes, stirring
occasionally until the onions
are softened.
2. Add the garlic and cook for
1 minute until golden brown.
Mix in the tomatoes, another
pinch of salt, and about 3 tbsp
of water. Bring to a boil over
medium-high heat for about 4
minutes, until the tomatoes are
slightly softened and the water
has almost evaporated.
3. Add the chickpeas and 1/2 cup
of water. Bring to a boil then
lower the heat to medium-low.
Stir occasionally until some of
the water has evaporated and
the chickpeas have slightly
softened. This will take about 5
minutes. Season with salt and
pepper to taste.
4. Remove from heat and stir in
the cilantro. Serve immediately.
Kick it up a notch:
³ Instead of cilantro, use fresh
basil or parsley. You can alsoadd 1 to 2 tsp of dried herbs
(oregano, basil) or spices (cumin,
mild chili powder) instead of or
in addition to cilantro.
³ Try using canned kidney beans,
white beans, or lentils instead
of chickpeas.
³ Not a fan of beans? Use a
300-g block of firm tofu
instead. Rinse and drain
a pack of tofu and pat dry.
Crumble it into large chunks
and add in step 3 (omit the
water) with a few dashes of
turmeric for an egg-like color.
This recipe is quite versatile—just add different spices and herbs
to change up its flavor. Pair it with brown rice and a side of
vegetables, serve it with a green salad, or tuck it into a sandwich
or wrap. According to Marie Gonzalez, owner of and instructor
at Kitchen Revolution, this bean dish is high in protein and fiber,
and will cost you less than what you usually spend on a meal.
And because it’s very filling, you’ll find yourself more energetic
and focused on finishing that paper.
Fill Up with the Good StuffYou don’t have to be a master chef to whip up snacks in your dorm kitchen. All you need is less than 20 minutes to prepare this dish BY ANNA FELIPE
Making your own snacks may seem more daunting
and tedious than simply ordering takeout. But as
with any habit you want to develop, being consistent
and committed in your efforts leads to better results
over time. There are many other advantages, too:
³It comes out cheaper. “The cost of buying cooked
food every day adds up. You can get ‘real food’ for [the
price of] a large order of fries,” says Joel Concepcion,
R.N.D., a nutrition coach at FitFil Boot Camp. Kitchen
Revolution owner Marie Gonzalez adds, “Stretch your
food budget by buying better-quality food.”³It tastes better. “You know exactly what goes in your
food. You are in control of its taste, and of your nutrition,”
Concepcion states. “And you can create meals with the
right balance of protein, carbs, and fat.”³It’s empowering. You don’t have to rely on anyone else
to feed you. “When you’re tired of repetitive cafeteria fare,
you know you can make something in your dorm or home
kitchen,” Gonzalez shares.
GO DIY
MEN’S HEALTH UNIVERSITY | 1
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 14/28
STEP 1
START NOW
Sorry to prove your mom wrong,
but you can lift weights and trainat a young age. It’s all in how you
do it—you definitely won’t be doingadvanced moves or lifting yourdad’s car this early in the game. “As
long as you’re supervised and [you]
practice proper form, lifting weightscan even increase the production of
the growth hormone,” says Chappy
Callanta, C.S.C.S., head coach of
the 360 Fitness Club chain. It’s agiven that your body is in a tricky
Fitness
The Beginner’s Guide
to Working OutQ INTEGRATING A SOLID WORKOUT INTO YOUR LIFESTYLE is one of the
greatest decisions you’ll ever make. Sure, it’s tough with your busy schedule
(and there always seems to be something fun on the horizon), but forming
this habit early on is not only a physical exercise—it hones your mental
superpowers of commitment and discipline, too. Trust us, this one-two punch
of a solid mind and body will come in handy not just through college, but
pretty much for the rest of your lif e. Not sure where to start? Then follow our
five steps to get you on the right track.
A strong and chiseled body doesn’t happen overnight. Jumpstart your fitnessjourney the MH way BY MICH R. LAGDAMEO
BURPEES (10 REPS).From a standing position, crouch
down and place your hands on
the floor in front of you then kick your feet back to assume a pushup
position. Quickly go back to the
crouch position and jump upexplosively, with your hands up.
As soon as you land on the floor,
place your hands back on the floor
and repeat the movement. This isa tough one, but it hits a lot of your
body’s major muscles.
DUMBBELL SQUATS(10 REPS)Hold a pair of dumbbells aboveyour shoulders. Brace your abs,
and lower your body as far as you
can by pushing your hips back and
bending your knees. Pause, thenslowly lift yourself back up to the
starting position.
KETTLEBELL ORDUMBBELL SWINGS(20 REPS).Bend at your hips and hold akettlebell (or a dumbbell) with
both hands at arm’s length in front
of you. Now rock back slightlyand swing the kettlebell between
your legs. Then, squeeze your
glutes, thrust your hips forward
forcefully, and swing the weight toshoulder height. That’s 1 rep. Allow
momentum to swing the weight and
don’t use your arms to lift it. Makesure you don’t round your lower
back at any time.
12 | MEN’S HEALTH UNIVERSITY
stage of development right now,
which is why proper training is
important. Callanta warns that youcan damage your growth plates with
ill-practiced moves, so here’s your
best plan at this point:
Observe proper training.Stick to ground-based trainingwith proper form. “You’ll only stop
growing if stress is felt by your joints
during periods of rapid growth,”Callanta reveals. Plus, just because
you’ve lost the will to live after a
workout doesn’t make it a successful
one. Challenging yourself is not thesame as killing yourself. Callanta
DIRECTIONS:Do this circuit, going from oneexercise to the next with minimalto no rest (0 to 30 seconds) inbetween depending on your fitnesslevels. After completing the entirecircuit, rest for 1 to 2 minutes, thenrepeat for a total of 2 to 4 sets.
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 15/28
A sensible diet is the best partner for your regular fitness routine.“Nutrition fuels your workouts. If youeat crap, your workouts will be crap,”Callanta points out. Nourish yourselfwith more protein because it aids inmuscle recovery and building—perfectfor when you lift weights. Eat moreveggies, which could be tasty if yougive them a chance. Do what youcan for some good V’s—vitamins, thatis—so don’t ignore that side salad.
Since workouts also make yousweat, always ensure that you stayhydrated. For activities less than anhour long, good old water is your best buddy to keep dehydration atbay. If you’re going for a gruelingsession that will last more than60 minutes, keep up your nutrientlevels up with a sports drink likeGatorade. It contains, electrolytes,sodium, and carbohydrates thathelp replace what you lose fromsweating.
PUSHUPS (10 REPS).Lie facedown on the floor with your
palms at shoulder level, fingers pointingforward. Push yourself up until your
body weight rests only on your palms
and toes. Lower yourself and repeat.
FOODFOR
THOUGHT
DUMBBELL ROWS (10 REPS).Stand with your feet shoulder-width apart
and hold a dumbbell in each hand. Bendforward at your waist, slightly bending
your knees and letting the dumbbells
hang in front of your thighs, Pull thedumbbells up until you feel a squeeze
in your shoulder blades. Pause, then go
back to the starting position.
adds that it’s all about the quality of
your movements and not the quantityof your reps or weights.
Focus on strengthening majormuscle groups. Don’t be that guy
who does nothing but bicep curls.He may look good in a sando, but
there’s a pretty good chance therest of him isn’t as developed. At
the basic level, overall conditioning
is the groundwork for your fitnessroutine (and you’ll still look good in
a sando—more on this in Step 5).
STEP 2
ARM YOURSELF WITH
SOME NO-BRAINER
KNOWLEDGEThere are things that people oftenget wrong when it comes to working
out. Avoid making those mistakes by
taking note of the following:
1 Assess your fitness
level. There’s a bigdifference between a
guy who’s been playing basketball
all summer and one who’s been
watching it on TV while eating abag of chips. Take into account
how athletic you are, any past
injuries you’ve sustained, orcongenital sicknesses (like
asthma) you might have.
2Still start from thebeginning. Even if
you’ve been physically
active for a while, it’s best to startwith a beginner’s mindset. Take the
time to relearn proper form. Doing
tons of pushups for ROTC doesn’texempt you from the need to break
down the movement again as if you
were doing it for the first time.
3Never skip a warmup
(and cool down)
session. “You might notfeel it yet, but your body will thank you
when you’re older,” says Callanta. He
recommends foam rolling, mobilitydrills, and activation of the glutes as
key aspects for your warmup.
STEP 3
FIGURE OUT WHEN
Your workout sched will depend on
your school load and org activities.But according to Callanta, you
should try and squeeze in 2 to 3
sessions a week. “Alternate ‘easy’days with ‘hard’ days as this keeps
your body fresh and functional for
daily life,” he advises. Morning orevening, it’s up to you, but he also
points out that “lung performance,
flexibility, and strength peak in the
evenings, before 9 PM.” While
testosterone may be highest in theAM, it will take a while for your body
to heat up. Try capping your day
with a good workout and a good
night’s sleep.
STEP 4
GRAB THE RIGHT STUFF
Yeah, student budgets hurt you
more than 100 burpees. Insteadof the latest fitness craze, invest
in items that are not only essential
for your safety (like proper shoes)but are also multifunctional and
practical. Callanta says your biggest
investment is education—go toworkshops or camps, hire a trainer,
consult with a PE teacher, or buy
reputable books to guide you. As forequipment, here’s a checklist:
Q A good pair of shoes. Pick
a decent pair of athletic kicksthat you can jog, bike, and liftweights in. Ratty sneakers don’t
look good with washboard abs
(and will likely result in injuriesthat won’t help you achieve
those abs in the first place).
Q Kettlebells or adjustabledumbbells. You can do awhole spectrum of movements
with them. They take up little
dorm-room real estate, too.
Q A suspension trainer. “Pullingmovements are just as important
as pushing movements,” Callantareminds. These are mounted andsupport a full-body workout.
MH U TIP
Equipment can be pricey and gym
memberships even more so. Schedule
a workout day with your bros and
pool your equipment together for the
session, so everyone saves cash but
gets a more complete workout.
STEP 5
GET DOWN TO IT
Instead of isolating certain body parts
per session, Callanta recommends
working on a combination of musclegroups. Your goals right now are
to improve balance and stability,
strengthen the bigger muscle groups(glutes, thighs, and core), and up
your endurance. “I always try to go
for functionality before aesthetics,”
shares our coach. Simply put, yourmuscles have to work well and
efficiently first before they can put on
a head-turning display at the beach.It may not look like you’re intentionally
carving out Ryan Gosling-like abs, but
you could be surprised a few monthsfrom now. See workout plotted by
Callanta below.
MEN’S HEALTH UNIVERSITY |
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 16/28
What’s the best(read: non-creepy)way to approach mycampus crush?Your first step: Use social
media to find mutual
friends who can do the
introductions for you. Take
it from Kara, 17, from De La
Salle University: “It would
be a lot less awkward since
you’d be introduced by
someone who has her trust
Relationships
Get on Her Good SideLearn how to BYOW (Be Your Own Wingman) when it comesto meeting and wooing college chicks BY JILLIAN GATCHECO
College is about discovering newthings. After all, it’s the land of
freedom and cute coeds, where allthe awkwardness of your prom dancemoves will never get rehashed, right?
Wrong! Unless you know how the female brain works, you
might just screw up your chance to meet that cute chisay you’ve been eyeing for the longest time. Lucky for you, we’ve askedgirls and relationship experts about the most effective ways tocatch her eye. Read on for enlightenment.
already. At least that way,
you guys would have some
sort of common ground.”
In her online module
entitled From Friend Zone
to Love Zone on www.
sirentraining.com, relationship
coach Aileen Santos
explains, “Comfort is the key
feeling you want to cultivate
if you want to become
someone’s friend. And if you
want to become a romantic
potential for that person,
you have to create both
excitement and comfort.”
Take baby steps and work on
being her pal first.
How do I knowif I’ve been friend-zoned?Of all the areas in the
courtship spectrum, this
is where you don’t want
to be. It’s quite easy to
spot the signs. “Observe
how she acts around other
guy friends,” says Bea, 19,
from the University of the
Philippines. “If she acts the
same way towards you, then
yes, na-friend-zone ka.”
If a girl wants to become
more than just pals, she’ll
look for ways to spend timewith you. Natalie, who’s been
with her college sweetheart
for almost 9 years, recalls
how she had dropped subtle
hints to her guy back in
school. “I’d text him stuff like,
‘Have you tried that new food
stall in the caf?’ or, ‘So will I
see you after class?’” Don’t
be dense and take the hint.
Be man enough to make the
first move as well.
I’m not a jock, a bad
boy, or an artist.Can I still get mycrush’s attention?How far will you be willing
to go to get her attention?
Perhaps doing something
special will do the trick,”
suggests Jia, 19, from the
College of Saint Benilde.
You’ve seen it before—
average-looking guy holding
that hot chick’s hand. What
the hell did she see in him?
You’d be surprised—he might
have blown her away with
his sweetness and honesty.Ladies dig that.
So what if you’re a
bookworm, a Trekkie, or a
cosplayer? Show her your
unique viewpoint and she
might take interest. “When
it comes to dating, do not
approach it as a job hunt
wherein you have to dazzle
them with your resume.
Instead, dazzle them with
who you are,” Santos
advises.
Do girls still wantto be courted, oris that too cheesythese days?It all boils down to making
the girl feel special.
“[People] fall in love with
the way they feel when
they’re with you,” Santos
reveals. Think about it : Yougravitate toward those who
make you feel good about
yourself. The same goes
with dating.
Jasmina, 18, from Mapua
Institute of Technology,
believes plenty of girls still
believe in courtship. “It may
be cheesy, but it’s also a
test of how far a guy would
go just for the girl to be his.
Surprising her at her house,
giving simple stuff, [going on]
dates—they’re all part of it.”
Where is a niceplace to take yourcrush on a firstdate?The purpose of the first
date is to get to know a
person better, and the best
way to accomplish this
is to have a conversation
piece like a movie, shares
Iris, 17, from the College
of Saint Benilde. It might
seem old-fashioned, but it’s
a safe choice that wouldn’t
be intimidating for either ofyou. You can even let the
girl decide on which film
to watch—it’ll give you an
idea of her personality and
interests.
One of the rules of
dating, according to
Santos, is to be open.
If there are hitches, just
remember the bottom line:
“It’s just a date. It’s not
a promise to marry each
other,” she says.
14 | MEN’S HEALTH UNIVERSITY
Be more than just study buddies
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 17/28
Blessed with a killer smile apart from a mean game on
the volleyball court, Dennise Lazaro is certainly easy on
the eyes. The fourth-year BS Biology student and libero
for the Ateneo Lady Spikers has excellent digging skills,
and dives for every loose ball during games.
Seeing that sort of toughness on display, it’s easy to
feel intimidated by Lazaro. But she says that to approach
a girl like her doesn’t entail too much effort. “Ang dami
kasing torpe. Just be yourself and don’t go over the top,”
she says. She gives these tips on how to impress any
campus cutie by showing who you really are.
Send the Right Signal. Striking up a conversation
with a girl can be nerve-wracking, but staying casual
is your best strategy. “Say hi, introduce yourself muna,
pero with confidence,” Lazaro suggests. She adds that
you must make sure to keep the conversation flowing.“Tell a good joke siguro t o start the conversation. Your
topic could be music, sports, or anything random, just
as long as you have something to talk about.”
Take It Slow and Steady. Even if you happen to
really like a girl, keep things light at the beginning. “You
have to get to know each other and be friends first, para
you have a good foundation for a relationship to grow,”
Lazaro explains. The more you know about her, the
better you’ll be able to gauge if you want her to be more
than just your buddy. You’ll have some insight on the
next steps to take if you want to court her, too.
Spend Time with Her. While social media and
mobile phones make communicating easy, nothing
beats hanging out—especially in the getting-to-know-you stage. “Mas sure ka sa emotions ng tao, how
they’re like, kapag kasama mo sila,” Lazaro states. No
amount of smileys can convey your intentions more
than doing thing with her on a regular basis. “Mas
nakikilala mo yung person if you’re with them than just
texting. At least you’re sure if they’re really smiling or
not,” Lazaro points out.
Share Her Passions. You may not like her choice
of music, movies, and activities, but take the time to
understand what she loves. In Lazaro’s case, it’s her
chosen sport. “Not a lot of people know volleyball, so
maganda sana kung aalamin niya yung mechanics ng
game,” she shares. “Para when we talk, he’ll get what
I’m saying.” Make this sort of effort for a girl, and she’ll
likely try to appreciate what you’re interested in as well.
Let volleyball ace Dennise Lazaroclue you in on the ways to catchyour campus crush’s attention
BY WAYNE JOSEPH TULIO
WIN HER OVER
Volleyball is... DZHVRPH
When I lose a volleyball game, you should... FRPIRUWPH.
If you’re thinking of buying me a drink at the bar, you should... ZHOO,GRQ¥WGULQNVR\RXVKRXOGDVNPHҕUVW
I want to be around people who... KDYHDJRRGVHQVHRIKXPRU
Dennise Fills In the Blanks...
MEN’S HEALTH UNIVERSITY |
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 18/28
Learn to adapt. Working
after college entails some levelof unlearning. The workload,
authority figures, and success
indicators of the real worldare different from those of the
university. “College has not
prepared you for everything,”reveal Randall S. Hansen, Ph.D.,
and Katherine Hansen, Ph.D.,
of www.quintcareers.com. You’llhave to deal with different types
of personalities and master the
job on the fly, and these are usualsources of stress among fresh
grads.
Interning for companies in yourchosen industry is a good steptoward acquiring new skills. Also,
don’t skip university-sponsored
job-hunting seminars. Remember:Other candidates may have the
same degree as you, but not
everyone has the aptitude anddisposition that employers are
looking for.
Real World Skills
Moving Up
Immerse yourself in the work.
How you do your assigned tasks
during your internship can be a big
factor to getting hired. Natividad
recalls that during his on-the-job
training with IBM, he and other
interns worked seriously on creating
presentations and marketing materials
with StoryMaker, the equivalent
program of PowerPoint back then. “All
the interns felt empowered and werereally doing meaningful work,” he says.
Maximize the resources available
to you. There will be slow days, but
that doesn’t mean you should slack
off. Instead, find out what company
resources you can utilize for further
learning. In Natividad’s case, he was
able to use IBM’s tech library, which
was unequalled in the country at the
time. “They had sample codes and
programs, and I really learned a lot,” he
shares. “While I was doing my thesis
I used IBM’s mainframe system, and
that experience was what got me my
first job in New York in 1991.”
Be a sponge. Learn everything you
can from your supervisors and try to
get their advice if you want to pursue
a career in the same industry. It will
prove beneficial when you’re on
the job-hunting stage—precisely the
case with Natividad. “We had two
managers who oversaw us, and they
were great mentors and champions
for us,” he says. In fact, when IBM had
a company-wide freeze-hire policy at
the time, one of his mentors pushed
for him to be given a job offer.
UNIVERSITY GRADUATES ARE EXPECTED TO LAND A GOOD JOB
in an instant, as i opportunities were lurking just of the stage at your
commencement exercises. The reality is, finding decent employment
takes more work than completing the last o your senior requirements.
I you think nothing could top the stage right that comes with thesis
deense, wait until you’re in ront o prospective employers, trying to
convince them you’re worth every peso o your asking salary.
But as with your final exams, you can prepare yoursel or this next
step. Here are some tips rom career experts on how to make a smooth
transition rom student to wage-earner.
SNAG THE JOB
In 1990, Joel Natividad was a
Computer Science major at De La
Salle University. With his barkada,
he mounted a concerted campaign
to get in the internship program of
IBM Philippines. They passed all the
requirements, got access to codes
and programs and had one great
summer. It eventually led to a job with
the company, and plenty of other
employment opportunities based on
the experience. Now the owner ofthe New York-based consumer web
specialist firm Ontodia, Natividad
shares how you can make the most
out of your on-the-job training.
Get your name out there.
Enlisting at online job portals
like JobStreet.com is one wayof getting the word out that
you’re ready to work. But one
thing that young jobseekers
tend to overlook is the powerof networking. Relatives and
other people in your circle may
know someone who is in need ofimmediate hires.
Networking also empowers you
to seek out the job you want. Youcan also use social media to your
advantage. But instead of how
badly you want a job, use theirprivate messaging functions to ask
your friends if they know of any jobopenings in your chosen field.
Manage your online
reputation. A 2012 survey by
www.careerbuilder.com revealedthat almost 40 percent of human-
resource professionals look
up social-media profiles of jobapplicants. Their reasons include
checking how a candidate
conducts himself professionally,and to find information that’s not
usually written on resumes.
So what are you to do? A
week before you send out copiesof your resume, do some online
cleanup. The easiest way is to
keep your profiles private. If you’rewilling to share a little more about
yourself, though, make some effort
to customize your privacy settingsso only you can see unflattering
photos and comments.
Do your research. Look into
your chosen industry’s top
players, and study or avail
yourself of their products orservices. This will help you
form your own opinions on
the companies you’re eyeing,enabling you to formulate
your pitch as to what you cancontribute as an employee.
Customize your applications.
Different companies have theirown sets of criteria for hiring. Thus,
sending out a generic resume in a
mass e-mail is lazy and uncreative.
Find out more about each firm, andtweak your CV’s “interests” and
“skills” sections (but without being
untruthful, of course) accordingto a company’s vision and the
position’s requirements. This way,
you will be able to answer withmore than just clichés when you
score a job interview.
Rank passion over grades
and drive over salary. A fresh
grad shouldn’t expect to get
more than an entry-level post, butwhen you package yourself as
someone who is more driven and
passionate than the rest, yourfighting chance to get that dream
job becomes higher.
Highlight items in your resumethat show you’ve accomplished
more than what’s expected.
These include extracurricular
activities, volunteer work, andinternships. Antoine D. Moss,
Ph.D., an educational consultant
and transportation managementspecialist at NASA, says that
students must optimize their
internships and do regularvolunteer work, in order to
cultivate skills that would
separate them from the pack andshow where their passions lie.
A college degree is just one part of yourresume. Build around it now to boost youremployment chances BY ROCEL ANN G. JUNIO
16 | MEN’S HEALTH UNIVERSITY
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 19/28
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 20/28
He was then hired by a leading
radio station as a student DJ. Seven
months into his part-time work, a
permanent spot opened up. “Therewere 10 of us who applied and
there was a process of elimination,”
he explains. “Thankfully, I got the
graveyard gig.”
Fast-forward to today and Gonzalez
is juggling TV and event-hosting
jobs, sportscasting duties, and his
very own morning radio show, On
Demand , on Magic 89.9. But while he
is certainly talented, Gonzalez credits
his accomplishments to the advice
his father shared to him when he was
young. “His philosophy is you increase
Take It From Him
Ready to SoarBroadcaster Boom Gonzalez shares how you can be ready to step up when the opportunity arises BY WAYNE JOSEPH TULIO
GONZALEZ’SSCRIPT
Adopt a student mentality in
everything you do. Learning doesn’tstop in the classroom. There will always
be lessons from other people and your
own experiences.
Enrich your skills. You’ll have more
opportunities if you choose to be versatile.
Enjoy the process. Success doesn’t
happen overnight. Understand that there
are steps you need to take to get there.
Set your priorities. It will help you channel
your energies to the things that matter.
Pay Your Dues
“When you’re aspiring [to
accomplish] something, there is a
process. There is such a thing as
earning your wings. It all starts with
doing it for the right reasons. If your
attitude is like that, only good things
can come out of it. Some people
don’t realize that they’re in a hurry.
You have to put in the work first.
Accolades and perks shouldn’t be
your end goal. I always share this
with younger guys. I tell them na
hindi ganun kabilis. There are afew people who have guided me,
and I kind of want to pay it forward.
It’s a process—you strengthen your
fundamentals [when you] do not skip
steps. Trying, failing, rediscovery—
those things are all part of it.”
Manage Your Time Well
“In fitness, they say that it’s not
how long you work out but how
[efficiently] you do it. I also try to
apply that principle to my work.
With the 24 hours that I have, it’s
tough but it takes a lot of discipline.
I think when your priorities are setand you’re motivated, you’ll find a
way. You’re going to go through
rough times with your schedule and
you’ll probably say no to a lot of
stuff. But that’s when [your sense of
priorities] will help you decide what
you need to do.”
The success story of Boom Gonzalez is written withone theme: preparation. During his years at MiriamCollege (yes, they had male students back then), he had a steady job as a DJ and was doing club andparty gigs when the interest in radio work kicked in.“I already had experience, but I wanted to do thetalking part already,” he recalls.
your chances [of success] when
you’re prepared” he shares. “His line
was, ‘They wait, you prepare.’”
Read on and follow Gonzalez’scues on how you can always be
ready to win battles in any endeavor
you pursue.
Always Choose to Learn
“I’m a sponge and I continue to
be so until this day. I owe a lot
to industry veterans who have
guided me and given me tips. I
have this attitude that you cannot
stop learning and there’s always a
fresh take on things. Even if people
see me as a veteran, I always treat
myself as a newbie, like I don’tknow everything. Take the UAAP
coverage—I come in every season
wanting to learn a new skill. I want
to approach my job a different way.
Even if people say you’re good,
don’t believe the hype. I always
check previous games to see what
else I can improve on.”
Aim to Be Versatile
“My dad always told me, ‘When
you get into something, pahinog
ka. When hinog ka and you’ve
developed the right fundamentals,
the next step is to go in a differentdirection while maintaining [the
level] you’re in currently.” Explore
and be versatile. Separate yourself
from the group. It’s an inner
motivation not to stay stagnant.
There will always be new guys and
great talent out there. I have to
either adapt to stay ahead or just
be able to do things before they
start doing it. I want to learn and
try different stuff. If I fail, at least I
tried. Then I redirect my energies to
something else.”
18 | MEN’S HEALTH UNIVERSITY
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 21/28
CHECK OUT OURJULY ISSUEf A GUY’S FOOD GUIDE: Know which food is better,
and which ones are the best
f How to succeed without a college degree. (Don’t tell your mom).
f 15 MINUTE WORKOUT: Total Body Muscle
Assault. You need this!
Why stop at being varsity-hot, when you can look like part of the big league? When you say it’s time to grow up, we’ll tell you how to have real fun.
NEXT!f GET INSPIRED! MH honors Heroes of Health
and Fitness this August.
f DON’T MISS OUR WATCH GUIDE! Swank
know-how for your wrist! (Because you know it’smen’s best accessory!)
COMING SOON!f September issue dishes the best grooming
products for men, plus the juicy details about theMen’s Health Urbanathlon race
f October issue teaches you style for real men
!GET MORE
Get your copy now! It's 100% useful!
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 22/28
Dressingwell fordifferentoccasions
is aboutmixing andmatchingthese keypieces
CASUAL WEAR Virtual Plus Jeans blue vintage stripe V-neck T-shirt,
P299.75, and blue slim fit jeans, P799.75 from The
SM Store. Lacoste black canvass ramer sneakers,
P3,995 from Lacoste Footwear Trinoma
TIP: V-neck T-shirts look dressier than
round-neck ones. Opt for plain and stripe
slim-fit T-shirts in basic colors like white,
black, and shades of gray and blue.
DRESSY CASUAL WEARBaleno red acid washed classic polo shirt, P499.75,
Virtual Plus Jeans, blue slim fit jeans, P799.75,
Milanos black Jamal2 loafers, P799.75 all from The SM
Store
TIP: Plain slim fit polo shirts are versatile
and can be dressed-up with a blazer and
chinos. For events that are a bit more casual,
you can wear them with jeans or shorts.
ords & Styling by
ador R. Madamba
Photographs by
Dix Perez
St yl eB
a si c s
20 | MEN’S HEALTH UNIVERSITY
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 23/28
DATE WEARUberto Duranti black and blue stripe long sleeve
slim fit shirt, P799.75, Main Street gray blazer,
P1,399.75, Virtual Plus Jeans black slim fit jeans,
P799.75, Salvatore Mann black leather Itachi
lace up shoes, P1,299.75 all from The SM Store
TIP: For a formal affair with her, wear
dark colored plain or striped slim fit
long sleeve shirts with dark slim pants
or jeans. Complete the look with a two-
button blazer or jacket and classic black
leather laced-up shoes.
BUSINESS WEARWharton blue long sleeve slim fit shirt, P1,099.75,
Wharton midnight blue slim fit pants, P999.75,
Armando Caruso blue stripe necktie, P249.75,
Salvatore Mann black leather Itachi lace up shoes,
P1,299.75, MSense Street black leather briefcase,
P999.75 all from The SM Store
TIP: Look neat and professional for a job
interview by wearing slim fit long sleeve
plain or stripe shirts. Go for slim dress
pants, and classic printed or textured ties.
GYM WEARBo’ Athletics black and yellow performance short
sleeve shirt, P649.75, and All Star black shorts,
P499.75, from The SM Store. Skechers black and
gray GOrun2, P4,395, at Market! Market!
TIP: When you work out, wear clothes with
breathable, stretchable, quick-to-dry material
to keep you cool, and comfortable. Black
is a great color choice as it is slimming and
doesn’t show sweat marks.
MEN’S HEALTH UNIVERSITY |
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 24/28
Grooming
Stay Fresh
YYYYOOOOUUUUURRRRRRRRR BBBBBBBBBEEEEEEEEESSSSSSSTTTTTTTTT FFFFFFFFFFFAAAAAAAAAAACCCCCCCCCEEEEEEE FFFFOOORRRRRRWWWWWWWWWWWAAAAAAAARRRRRRRRDDDDDDDDDDDD A Ar Ar Ar Ar Areeeeee yoyoyoyoyoouuuuuu wawwaaww sh shhh shhinininininnnggggg yoyyoyooururururu mmmmmmugugugugguguguugu ttttttthehehehhehehe rrrrrrigigigigigigigi hthtthththttht wwwwwwayayayayyyyyayyayayyaaay??????????
ClClCleaeaeaeansnsnns s seeeee UsUsUsUsUUsse ae aaae ae ae gegegegeennntlntln lee fe fe fe fe faciaciacaciciacacacac alaalalalalallalala waswaswaswaswww h thh th th th ttto ro ro rrro ro ro ro rooo ememoemoemoemmemoemoemoemmmooemememmeeee veveveveveedirdirirdddirrt,t,t,t,, oioioiloiloo , a, a, a, aandndndnn bacbacbacbaaab cccttertererterriiaia.ia.ia DoDoDoDoDon’tn’tn’tn’tn’t’t’tn ususususususu e ae ae ae aae ae ae babababaaabbbabab r sr sr srr sr soapoapoappoapoapoappp fofofofoforrrrrrr
youyouyouyouououyoy r fr fr fr ffacaceaceaceac bebebecaucauauauauucacc seseseesesesesee ititttit wwwilwillilwwwilill dl dl dl dl ryryryryyryryyyyy upupupupupupupupp youyoyouyouuuuuyyouuyouuyy r sr sr sssr sr srrr kinkinkinkinkinki anananannnnnnddddddd
mamamak mak mak mak k k ee ie iit ft fft ft ft fffeeleeeeeeleeeeleee tittitightghtghtghgh ..
TToToTooooneneee AftAftAftAftAff ererererere clecleclecleeclec ansananansnsansininginingngiiingngngngnngggg, uuuu, u,, u,, u, u, sesesesesesesseesese a ta ta taa ta taa ttta ta ttta taa toneoneoneoneoneeoneonononeeneoo r tr tr tr tr tr ttrrrr o roo ro ro ro ro emoemoemoemmmemomomoememommmm vevvvevevev
aananyananyynyaannyaany exexexexxeexcescescescescescesesess ds ds ds dddirirtirttt aananananand od od od od od od od ood il,il,il,l,il,ll,l,, tototootoototoototootooto rererereeereeeeereeducducdududucducucduducducdududducdduducd cdd ce pe pe pee pe pe ppppee poreoreooreoreoreoro e sisisisisissize,zeze,zezze,zezzez anananananaanaaandddddddd
totototototototooooo prepreprepreppreparpaparparppaapare ye ye ye ouroururuourourouour sk sk sk sk k sk k k k k k k ininininnnininnnn fofofofororfororrrfoorrofof r momomomomomomomoistististisisttttistttssiststtuuriuriuriuriuriuuriuuriuuuuuririrrrruu zinzinzinzinzininzinizininzzz g.g.g.g.g.ggg.g.g.g.g
ExExExExExExEE fofofofofolililiataatatateeee UseUseUseUseUUsUsUss anananananananan exeexexeexexexexeexexexxfolfolfolfolfolllfolfofooofololofolffofo iatiaaatatiatatiatiatiiai ingingiingingingingingingngnn fafafafaaffafafafafafaafafaafaceccceececececececcee wwwaswaswaswasasaswaswasswasassw h fh fhh fh fh fh fh fh fh fhhhh fhhhhh ororororororororror
onlllnlononlonlonlonloonoo lon y ooy oyyy ooy oy oy ooy onncencencenceece ororoorororooooro twtwwwwwwtwwtwtwtwwt iiceiceceiciiciiceiccceccc aaaaaaaa wwwweeweweeweeweeweeweeeeeewww eeweeeek tk tk tk tk ttk k ttk tttk k do do do do do dddddo ddo do do do doo ddo do o eepeepeepeepepeeppppeepeepeepeepeepppeeppplylylyyyyyyyyylllllllylylyly cleclecleclecleeecleclecleclecleananannanannann porporporporporporpopopororopororpopopopoorppopoppppppp eesesesesesesesessesssananandandnddd rerereerrerrr movmmomovovvvvmove de dee dddde deee eaeaeaeadeadadaddadddadadddadadaadeead sk sk sk sk sk ssk ssk sk k sk k ininininininini cecccecelcelcelcccecceeelccc llcccc lslslslslslslsls tototoootoooooototot exexexexpexpexpexpxpexpexpeeeexpexpeexexppe pxposeoseoooososeoseoseeoseoosooosse heheheheheheheheeeehheheealtaltaltltaltaltaltaltaltaa hyhy,hy,hy,hy,yyyhy,hy,hy,hy,hyy,hy,y,
smosmosmsmsmomosmoos othothtthothhoo sk sk k sk sk sk k in.in.ininnin.ninininin
MoMoMoMoMoMoMoMoooM isis s s sisisisi tututututututtuririririrr zezezezezez AAAppAppAAAppAppAppAppppppAppppAApApppppAppApAppAppppAppppAAAA lylylylylylylylylylylylyyyyyllyyy aa ma ma mmma ma mmaa mma ma mmmma moisooisoisoisoisoisoisoioissoiisoisisoisooioisoisoissssoissssoo so ssii turturturturturturtttururturturturtuturturturttturturturturuutututurtutuurttt iizeizizezeizeeizeeeizeei eiiizizeizeizizeizizz r tr tr tr tr tr trr tr too k o k o k o k o k k o k k k k k oo k k k o k o k eepeepeepeepepepeeppeepeppeeeeeepeeeeeepppp yoyoyoyoyoyoyooyooyy urururururururrr
skikiskikikisk skikikisk sk kikissk skisk k k kisk sk ss n hn hn hn hn hn hn hhn hhn hhhnnnnn ydydyydrdrdrydrdyydryddrdryyydryyyyyddryddryyy ateateateeeateateateeatea eeeeed,d,dd,dd,d,d,d,dddddd,d,,, sofsofsofsofsoososofsofosofsofsofs t,t,t,t,tttt,t,ttttt, ananananandandndndandanddndndndda ddaaaaanana wewweweeewewewewelllllllllllllllll proproprprproproproproproopproproprpropprprprooopppropropropp tetectetetetecteccectececteccectececte tedtetetedttedtedteddedtededdttteeeet F. F. FFF. FF. FF. F. FF. FFF.. ororororooororororooor oiloiloililoioiooooooooooo yy sy ssy sy ssy kinkinkinkinkinkinnnk ,,,,,
usususeusseseseseeeseseeeeeeususeeeeeeus anananannannnaananaanaanann oioooiiiioiooooioooiiooooooooioiioiiiio l-fll-f-ff-ffffffff-fl-l-f-f-ffl-f-fl-f-fll frrrereereeeeeeeereereereereeeeereereereereer gegggggggegeeegegegegeeel ml ml ml mmml mml ml mll mll mlll moooioisoisoisoisoisoisoisioo soooooissoooioisoisturttttturtuurtururururturururtutuurtururrrrt rurizzizeizeeezeeizizeeeezeizeeizeiziiiziziz r ar ar ar aaaaarr ar arr aaaandndndnnddndndndndnddndndndnndndnn avoavavovooavoavoavoavooavovvovoooididddiddididdididdididddiddidididdd crecreccrereecrec ecrecccccrccrccrreaaaaammamsmsmsmsmsamamsamsmsss.
Adopt good grooming habits anduse the right products to keep youlooking fresh all day BY AMADOR R. MADAMBA
*ALL ITEMS ARE AVAILABLE AT LEADING DRUGSTORES, SUPERMARKETS, AND DEPARTMENT STORES
HEAD & SHOULDERSSPORTS FRESH
ANTI-DANDRUFFSHAMPOO
Get rid of dandruff and
prevent it from coming back
by washing your hair with
a citrus-scented shampoo
leaving your hair and scalp
feeling light and fresh.
(180 ml, P119)
REXONA MEN ICE COOL ANTI-PERSPIRANT
DEODORANT AEROSOL
No one likes body odor so use an
anti-perspirant that you can easily
spray on to keep you smelling
good. (150 ml, P145)
VASELINE MEN FACE ANTISPOT WHITENING
FACE WASH OIL CONTROL
This facial wash contains vitamin B3
and glacial clay that helps remove
oil from deep within your pores. It
also has a cooling effect for clear
and fairer skin. (50 g, P90)
DOVE MEN+CARECLEAN COMFORT BODY AND FACE WASH
Prevent dryness by using a
body and face wash with micro
moisture technology that rinses
easily leaving you smelling and
feeling fresh and clean.
(400 ml, P170)
NIVEA FOR MENOIL CONTROLMULTI-EFFECT 8MOISTURE GEL
Formulated with carnitine,
salicylic acid, and mineral
magnesium, this moisturizer
controls your skin oiliness,
reduces shine, and prevents
whiteheads and blackheads. It
also tightens and refines your
pores to make it look smooth
and fresh. (50 ml, P199)
MASTER OIL CONTROLMAX AND ZEROILFACIAL SCRUB
This product removes deep-
seated dirt and excess oil with
mineral clay, an antibacterial
agent, and microscrubs to
help prevent blackheads and
whiteheads. It also controls oil
for up to eight hours and leaves
your skin feeling cool and fresh.
(100 g, P150)
L’OREAL MEN EXPERTPURE & MATTEPOWERED WATER
Stay shine-free with this toner
enriched with algae extract
to remove excess oil and dirt.
It also has salicylic acid to
remove impurities and tightens
your pores. (125 ml, P139)
hhhhhh
wwwwwww
ffoffoffffoffff
yyyyyyyy
((((((((((
LLLLLLPPPPPPPPPPPPP
SSSS
eeeee
totototott
ItItIItItt
rerer
yyyyy
A A AN AN A A A A A
PPPrPPrPrPrPrPrPPrPr
bbbobobobobbobobbobob
momomommomommomo
eaeaeaeaeeae
fefefefeefeefeeffefeefeeeeeee
(4(4(4(4(44(4(4(44
MMMMMMMMMMMMMMMMMMMMMMMMMMMMMFAFAFAFAFAFAFAFAFFFF
TTTThThTTThhhhh
sessseeeesssseee
mmmmmimimiii
agagagagagagagaaggaaaaaaaaa
22 | MEN’S HEALTH UNIVERSITY
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 25/28
Party
BIG EATER,MONEY SAVER!Never let a tight budget getin the way of going out toeat. Sasha Lim Uy, editor ofthe upcoming compilationSpot.ph’s Top 10 Food Lists,gives these peso-savingdining tips
BEST PLACE TOHANG WITH YOUR BROS
BEST PLACE TO HAVE A BARKADA FOOD TRIP
BEST PLACE FOR A DATE NIGHT
BEST PLACE TOHAVE A DRINK
El Chupacabra
El Chupacabra offers a tastyselection of authentic Mexican street
tacos. Your choice of meat is grilled
to perfection, mixed with chopped
onions and cilantro, then served in asoft handmade tortilla.
You won’t be able to resist the
call of the beers, too, at around P45for the local brewski—well below the
Makati average. The establishment’s
dive-bar ambience—dingy lighting,walls scrawled with Spanish vulgar-
ity, monobloc chairs spilling out to
the street—is perfect for washing
down those excellent tacos with abottle or two.
BRING AROUND: P350 (ENOUGH FOR 3 STREET
TACOS AND 2 BEERS) TRY THIS: BARBACOA STREET
TACO (P120), BEEF STREET TACO (P80) HOURS:
2 PM TO 12 AM, MONDAY TO WEDNES DAY; 2 PM
TO 2 AM, THURSDAY TO FRI DAY; 2 PM TO 3 AM,
SATURDAY ADDRESS: 5782 FELIPE STREET, MAKATI
CITY TELEPHONE NUMBER: (02) 89 5-1919
Levante Food Market
You can’t go wrong with a foodmarket, where it’s all about good
choices at rock-bottom prices. Enter,
Levante at Eastwood City Walk.
It’s the new kid on the block whichmeans there are a couple of new
stalls you must try.
The raunchily named Eat My GFoffers some tasty garlic fries, while
diet cheaters can flock to Cheat Day
for a mean one-third-pound burger.Of course, food-market classics like
Maria’s Ilocos Empanada, Carlo’s
Kitchen, and Schmidt’s Gourmet
Hotdogs will never let you—or yourwallet—down.
BRING AROUND: P200 (ENOUGH FOR A GOOD MEAL)
TRY THIS: CHEAT DAY’S CHEAT DAY SPECIAL
(P180), EDGY FOO DTRIP’S BABY BACK RIBS WITH
RICE (P120) HOURS: 6 PM TO 3 AM, THURSDAY TO
SATURDAY ADDRESS: EASTWOOD CITY WALK 2,
LIBIS, QUEZON CITY
Cantina Sicilianata
Indulge your girlfriend in true
Godfather style—“Leave the gun,
take the cannoli”—at this cozy Italianrestaurant. Their cannoli is a steal
with ricotta and pistachios wrapped
in a crisp shell, tinged with choco-late, espresso, and confectioner’s
sugar.
The other Sicilian entrees on themenu are great, too. Both the Polpetteal Sugo (tangy meatballs topped with
an excellent sauce) and the fried Aran-
cini clock in at under P150, while thePesto Siciliano with sun-dried toma-
toes is also a good choice. Working
with a don’s budget? Impress her byspringing for some wine.
BRING AROUND: P500 (AN ENTREE EACH FOR HER
AND FOR YOU, AND OF COURSE, THE CANNOLI) TRY
THIS: POLPETTE AL SUGO (P140), CANNOLI (P135)
HOURS: 10 AM TO 9 PM, MONDAY TO SATURDAY
ADDRESS: FACILITIES CENTER BUILDING, 548 SHAW
BOULEVARD, MANDALUYONG CITY TELEPHONENUMBER: (02) 570-2905
Bugsy’s
You may be a student, but please,don’t drink like a one. A true imbiber
cuts the screaming, holds his alco-
hol, and binges only on good vibes.
If you want to drink like a gentleman,then Bugsy’s is a good spot.
Though there are two other
branches at Salcedo Village andBurgos Circle, Bugsy’s Julia Vargas
still remains a fave, with its vintage
feel. The selection of liquor isn’tflashy, but it’s extensive, and the
menu is topnotch. If you want to stop
drinking like a mad man and start
drinking like Mad Men, this is theplace to be.
BRING AROUND: P300 (SHOULD BE ENOUGH FOR
1 RUM-COKE AND 4 BEERS) TRY THIS: RUM COKE
(P78), PALE PILSEN (P48), CERVEZA NEGRA (P50),
BUGSY’S FAMOUS CURED BEEF SURPRISE (P250)
HOURS: 11 PM TO 5 AM ADDRESS: CITY GOLF PLAZA,
JULIA VARGAS AVENUE, ORTIGAS, PASIG CITY
Stick with house water. While it’s tempting to order asweet drink when dining out, a restaurant cola can cost
up to 2 or 3 times the supermarket price. Just spend your
money on the food.
Eat before you eat out. Eating dinner at home before
going to the resto will mean you order less and save more.
Don’t pig out. Not only is overindulgence a sure way to
gain back all the calories you’ve burned at the gym, it’s alsoa gigantic money suck. Instead, order less than what you
can actually eat. After all, dining out is about the taste andexperience, right?
Go for value. If you’re out with someone, go to a res-
taurant with famously large servings and share one dish.This way, you get to eat what you like for half the cost.
Also, check out coupon sites like www.metrodeal.com.
They offer deep discounts or package deals for select
restaurants, for meals that will otherwise cost a big chunk of your allowance.
Night Out on the Cheap!First rule of college: Never let your allowance get in the way of a goodtime. We’ve assembled a list of the best value-for-money places to
knock back a few beers, grab some good chow, and just chillBY LIO MANGUBAT
P H O T O G R A P H S B Y ( E L C H U P A C A B R A ) L I O M
A N G U B A T , ( L E V A N T E ) A Y A T A N T I A N G C O , ( C A N T I N A ) S A S H A L I M
- U Y , ( B U G S Y ’ S ) C O U R T E S Y O F B U G S Y ’ S .
MEN’S HEALTH UNIVERSITY |
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 26/28
“ I remember the savage drinking in a
ramshackle eatery in front of the Maria de
Leon station near UST. Red horse, gin
Gatorade, grilled pig ears–those were the
staples. Of course, it was soundtracked
by Soundgarden, Faith No More, and
at Mayric’s, The Jerks. We nicknamed
the owner’s ultra-violent kid “War Pig.”
Afterwards we’d go to the late Ma’am Ophie
Dimalanta’s classes and got this epiphany:
we could all get drunker still on poetry and
TS Eliot.” Igan D’Bayan, Artist
“I took this course in college which wasn’t really what I wanted, butsince I had studied in the schoolsince prep, I decided to continuemy studies there. I got kicked outafter a year. I ended up in anotherschool and took the course that I waspassionate about, and I enjoyed therest of my college days.” Sid Maderazo, Commercial Director
The Dog Days Are OverCollege could be a time for academics, shaping your identity, or utter
debauchery. Eight men share what it was like for them AS TOLD TO ANTON D. UMALI
“College was oneof the most crucialturning points inmy life. That’s whenI really started
fi guring out whoI was and whatI wanted to do. Ilearned that freedomgoes hand in handwith responsibility.In other words, Itook one too many
free cuts andended up fl unkinga semester. So Ilearned my limits…and started cuttingresponsibly.” Gino Quillamor, Radio DJ
“Hated math. Loved Lit. Scholarshipmoney was spent on beer in Dapitan,among other intoxicants. Did notmarch on graduation day. Got diplomaseven years after. Life is good.
”
Lourd De Veyra, Writer/TV Personality
24 | MEN’S HEALTH UNIVERSITY
“College was a time of discovery and mistakes!It was a trailer of whatreal life was going to be.I started business young toget through school and learneda lot. I tried everything from
being a nerd, a politician,a wannabe, and a rock star.” Stephen Ku, Businessman
“ I liked being on campus but I don’t
think I was ready; I was a timid probinsyano
and was going through a bit of culture
shock and unsure of what I wanted to
major in. I ended up in Communication
Arts, then Political Science then Literature,
but I always went to the library to borrow
anything and everything about music
instead of my assignments.”
Francis Brew, Musician
“Dropping out ofcollege was the bestthing that ever happenedto me. It forced me towork in a restaurant andfrom there I never lookedback. Now, I have no
regrets about it.”Chef Roland Laudico,
Chef/Restaurant Owner
“The college years are amake or break time in aperson’s life. You can over-enjoy and end up ruiningyour life. I just studied hardand hoped that I would geta good job after, and thenI could over enjoy. Andruin my life.” Ramon Bautista, comedian
7/27/2019 Mens Health University Philippines 2013
http://slidepdf.com/reader/full/mens-health-university-philippines-2013 27/28