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Update personal/serotonin_management_guide.md

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@@ -99,4 +99,32 @@ Serotonin is often called the "happy molecule" because of its role in regulating
- Monthly review:
* What worked well? What didn't? Adjust your plan accordingly
Remember: This is your personal serotonin strategy. Be patient and kind to yourself as you implement changes. Celebrate small victories, and don't hesitate to seek professional help if you need additional support.
Remember: This is your personal serotonin strategy. Be patient and kind to yourself as you implement changes. Celebrate small victories, and don't hesitate to seek professional help if you need additional support.
---
# Scientific 7-Minute Workout Reference Guide
| Exercise | Duration | Description |
|------------------------------|----------|--------------------------------------------------------|
| 1. Jumping jacks | 30 sec | Full body, cardio |
| 2. Wall sit | 30 sec | Lower body strength |
| 3. Push-ups | 30 sec | Upper body strength |
| 4. Abdominal crunches | 30 sec | Core strength |
| 5. Step-up onto chair | 30 sec | Cardio, leg strength |
| 6. Squats | 30 sec | Lower body strength |
| 7. Triceps dips on chair | 30 sec | Upper body strength |
| 8. Plank | 30 sec | Core strength, stability |
| 9. High knees running | 30 sec | Cardio, leg strength |
| 10. Lunges | 30 sec | Lower body strength, balance |
| 11. Push-ups with rotation | 30 sec | Upper body strength, core |
| 12. Side plank | 30 sec | Core strength, obliques (15 sec each side) |
**Notes:**
- Perform each exercise for 30 seconds
- Rest for 10 seconds between exercises
- Total workout time: 7 minutes
- Equipment needed: Chair, wall
- Aim to complete the circuit 2-3 times for optimal benefits
Remember to warm up before and cool down after the workout. Stay hydrated and listen to your body. Consult a physician before starting any new exercise regimen.