Women's Health
Growing up in Puerto Rico, I was an active child and fell in love with volleyball. When I was 10, my mother and I picked up and moved to New York. While adjusting to my new home and my mom's long work hours, I had to take care of myself more. As a result, I started gaining weight.
By age 21, I was dealing with lower back pain from a car accident and became pregnant with my daughter. I weighed 250 pounds, which caused sciatica pain and made carrying my pregnancy harder. At one point, it was even difficult to walk. My self-image took a hit, I was depressed, and I felt like I lost myself.

My daughter inspired me to make major changes in my health and start a fitness routine.

After I gave birth to my daughter, I hit a turning point.
In 2018, I decided to sign up for XSport, a local gym facility, and started using YouTube to teach myself different workouts. I also worked with a personal trainer for a month to learn the basics of equipment and exercises in the gym and get a meal plan started. My mom was always big on working out, so we would go together as well.
I started seeing results, but at that point, I was only focused on losing weight, not strength or building muscle. I did cardio-heavy workouts seven days a week. It was mostly the treadmill and elliptical.
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When I saw the number on the scale continue to drop, it sparked my curiosity for the machines and weights.

Luckily, my boyfriend at the time was a bodybuilder and taught me a lot. He gave me the tools I needed to build muscle and challenge myself on my own.
Transitioning out of cardio-focused workouts and light weights and into a new routine was challenging. It was exciting to know that I was taking the right steps to see the results I wanted.
Learning so many new things at once and then putting it into action was also intimidating. I felt overwhelmed. Between early morning gym sessions, measuring my meals, creating enough time to stretch, and hitting my water goals, it was a lot.
I knew I had a foundation of fitness, but I needed to put the pieces together in a way that worked for me and for my goals. Things didn't start to click for me until waking up at 4 a.m. for cardio became second nature.

Now, I approach my training like a bodybuilder and often do two workouts a day.

I currently train at a bodybuilding gym (Xtreme Fitness) six days a week and do cardio about seven days a week. Generally, I do my cardio in the morning and go back to the gym in the evening to strength train. I used to have push and pull days, but now I have four leg days and one upper-body day once a week. On my rest days, I'm usually working, so it’s more of an active recovery day.
Some of my go-to exercises include Bulgarian split squats, goblet squats, leg curls, and leg extensions. I try to stay away from squatting because of my sciatica. For upper body, I’ll do side and front lateral raises, lat pulldowns, and seated cable rows.
I usually do four sets of 15 to 20 reps for every exercise. Each week, I’ll try to up the weights and test myself, and if I feel like I can’t hit my usual goal, then I’ll max out at 12 reps instead.
I’m preparing to compete in my first bodybuilding competition later this year in the women’s wellness division, which focuses on bigger legs and glutes and a leaner upper body. I’m also in the process of becoming a certified personal trainer.
Bodybuilding is less about numbers and PR’s, but a few years ago I was able to leg press 675 pounds for 12 reps. We call that “ego lifting,” because it’s not necessary. While I still lift heavy from time to time, I’d rather avoid injuring myself. For example, for leg extensions, I’ll stick to around 135 pounds for 20 reps. And for an RDL, I won’t go heavier than 115 pounds.
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I learned what worked and what didn't trying different diets until I found a sustainable plan and started measuring out my meals.

Before I started hitting the gym, I tried Herbalife and lost 25 pounds. Eventually, it got expensive, so I had to stop. I ended up gaining the weight back. Once I started training, I tried the keto diet for about five months and lost 50 pounds. With that, I hit 170 pounds.
I didn't realize it at the time, but I was actually doing dirty keto, which I found out thanks to my ex-boyfriend. With his help, we restructured my meals, and I got off keto. Not long after making the switch, I had better energy levels, improved focus, and noticeable progress in the gym.
Now, my new bodybuilding coach has me eat 1,400 calories a day. (Reminder: That's what works for me, but you should always work with an expert before making big calorie or diet changes.) For breakfast, I have two whole eggs with lean brown beef and some pineapple. For lunch, I’ll have grilled chicken with any green vegetable.
My pre-workout is 30 grams of cashews, and my post-workout is 30 grams of cream of rice with one scoop of protein and water mixed together. For dinner, I usually eat salmon and sweet potato. I measure all my meals beforehand and drink a gallon of water a day.

I had to reframe my mindset around changes in my weight to enable muscle gain.

One of the biggest blocks I had to overcome was accepting that building muscle also came with gaining weight. People explained the science to me, but I still wasn't processing it. I was so focused on losing weight for so long that I found myself frustrated about working hard at the gym and not seeing more weight coming off.
At the same time, I started to finally see my muscles coming through. That's when I began to understand weight in a new way. It was challenging to think of gaining weight as my new goal. I even had to give myself pep talks to help myself lean into what was needed in order to see progress. Once I let the fear go, everything started falling into place.

Learning the importance of discipline made a huge difference in and out of the gym.

Of all my goals, I’m most proud of my ability to stay disciplined. There are still days I wake up and don’t want to train or eat the same foods. But I feel like I’ve mastered the discipline that was needed to get me to where I’m at. I learned that motivation comes and goes—it’s not consistent. But it’s about showing up for yourself. Discipline has had a positive affect on my work life and at-home life as a mom. I can apply it to everything.
I want women to know how important mindset is. You really have to think about what you're getting into before an attempt at your goal is even made. You have to be willing to dedicate the time and remind yourself that this for you and nobody else. Get comfortable being uncomfortable, and in the end, it will always be worth it.
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I've shared my thoughts in our Telegram group (DM me if you’d like to join - the research cited can be found in the group) about this but wouldn’t be fair to not share it here - I’m also interested in the community’s thoughts and if anyone has had botox for acne scarring:
Lately, I've been diving hard into Botox & scar research, especially Botox effects on ROLLING SCARS! ALSO…MAJOR props to Dr. Lam for using Botox on acne scars (aka following the research)—unlike some other big names in acne scar treatments who haven’t caught on. Could it be because Botox isn’t as profitable? Hmmmm.
Botox, when used off-label in “micro-dosing,” involves hyperdiluting the botox and either injecting it INTRADERMALLY or applying it TOPICALLY after microneedling OR laser.
Botox has been shown to weaken the superficial muscle fibers and releases the pulling effect on scars, showing great results, especially with rolling scars.
This is a BIG benefit of Botox because, while there is research shows Botox also promotes collagen production, the mechanism of action of Botox is very predictable. Unlike biostimulatory fillers, which are less predictable in their effects and vary from person to person, Botox CONSISTENTLY weakens the muscle fibers attached to the dermis.
THIS ALSO POTENTIALLY MEANS OMITTING SUBCISION ALL TOGETHER FOR ROLLING SCARS!
Multiple studies show excellent outcomes when combining microneedling with topical Botox for rolling scars.
If you’re considering dilute filler being applied topically post-laser, think about Botox as well. Some providers WILL LIKELY push against it due to lower profits, but be ready to show them the studies.
IN TERMS OF BOTOX BEING TEMPORARY - Another study found Botox increases collagen production, reduces degradation, enhances angiogenesis, and reduces fibrosis without affecting wound healing. There just haven’t been enough studies done yet to know the long-term effects of botox for acne scars
topical application seems safest, with no muscle paralysis side effects, thanks to lower concentrations and the transdermal method via microneedling. By muscle paralysis I mean if an injector injects too deep in the lower face, they can freeze the smile muscle partially for 2-3 months.
Final Thoughts:

1. Topical Botox is safer than intradermal injections for the lower face, minimizing the risk of freezing muscles. If you go for injections, I suggest picking an experienced provider like Dr. Lam, but his prices are a bit outrageous $1,300 per session.
   
2. Providers buy Botox vials for $250-$500, and one application of hyper dilute botox will require about 20-50 units for acne scarring. Even at $10 per unit, that’s $200-$500 max.
   
3. Botox is great for rolling scars but less so for boxcar and icepick scars (still seems to have some effect for boxcar but not as pronounced as it does for rolling). HYDROTOXIN - HA Filler (BTW - Non-cross HA filler has been shown to be more beneficial versus cross HA filler for acne scars) mixed with botox has been found to be effective for all 3 scar types (check out the Kim - 2021 article on this)
   
4. Mesobotox is widely used for active acne & sebum production - so if you’re also dealing with active acne, botox can POTENTIALLY be a 2 bird 1 stone answer
   
5. I don't think botox is a cure for acne scars but I think it's super interesting in that it may be a way to A. improve rolling scars WITHOUT subcision B. it's more affordable than most fillers C. mechanism of action is VERY predictable.
   

Studies you should look at!
Behrangi, E., Dehghani, A., Sheikhzadeh, F., Goodarzi, A., & Roohaninasab, M. (2024). Evaluation and comparison of the efficacy and safety of cross‐linked and non‐cross‐linked hyaluronic acid in combination with botulinum toxin type A in the treatment of atrophic acne scars: A double‐blind randomized clinical trial. Skin Research and Technology, 30(1), e13541.
Albalat, W., Ghonemy, S., Saleh, A., & Elradi, M. (2023). Microneedling combined with botulinum toxin-A versus microneedling combined with platelet-rich plasma in treatment of atrophic acne scars: a comparative split face study. Archives of Dermatological Research, 315(4), 839-846.
Ebrahim, H., Elardi, A., Khater, S., & Morsi, H. (2022). Successful topical application of botulinum toxin after microneedling versus microneedling alone for the treatment of atrophic post acne scars: A prospective, split-face, controlled study. The Journal of Clinical and Aesthetic Dermatology, 15(7), 26.
Fabi, S. G., Park, J. Y., Goldie, K., & Wu, W. (2023). Microtoxin for improving pore size, skin laxity, sebum control, and scars: a roundtable on integrating intradermal botulinum toxin type A microdoses into clinical practice. Aesthetic Surgery Journal, 43(9), 1015-1024.
Kim, J. (2021). Topographic computer analysis for acne scar treatment on face accompanying biopsy study after dermal injection of hydrotoxin mixture. Journal of Cosmetic Dermatology, 20(1), 75-83.

Pretext

I'm the the first guy in this subs that actually gives a valid explanation on how common and rare cards can chase max cards. Through Players' individual catch zone and speed buff. When i discovered defensive speed buff 1 month ago, most don't believe or simply don't care, but i still did tutorials on Jockeying Defense Mechanics.
Players start by doing side stepping / hopping and ultimately gets flash speed buffs, that comes with automated guided scripting to jab tackle or to get an automated pass interception. Both of this mechanism is still on the latest update. In fact, now FTG had to actually change all players movement to semi guided jockey stance when they are off ball because majority of users doesn't know how to trigger it.

InGame Movements

Seriously no one is complaining about this?

1. When catching a ball
2. Speed drops 25% on first touch
3. Additional 25% drop if you turn 180 "degree (3 strides instead of 1)

DLS23 and First version of DLS24 till now. Each players has their own individual signature length of strides. This algorithm together with card stats is what distinguishes the characteristics of those players cards'. So each player has. their" own physics".
By understanding gravity physic and ball physic in DLS24, one player can make a turn of 180 degree in one stride, by catching a high speed ball and using it's momentum to trap the ball adjacent to its direction. Like jujitsu judo tai chi. By proper timing, the ball that you shoot, will gain additional speed and velocity. Which I why I can shoot long shots consistently, by using Newton's 2nd Law of Motion. Those who fail to understand the concept, won't be able to do it at will.

The Current Ghost Update Nullify Card Stats on First Strides

FTG now says let's fuck with gravity. Let's fuck with all game physics in DLS24.
Doesn't matter if individual has different running animation CR7 or Neymar, doesn't matter if your speed or accel is 100 90 or fucking 80. Your first 3 strides = forced close control stride by game system and instead of 1 explosive stride using ball momentum.
This changes everything. Individual cards movements that we all know by our heart. All the accumulated knowledge, experience and muscle memory destroyed in 1 night, 1 fucking ghost update.
Well done FTG.