The common cold is something almost everyone has experienced at some point. It’s not dangerous for most people, but it can be annoying, tiring, and disruptive. Even in 2025, the common cold still exists—though we’ve come a long way in learning how to prevent and treat it more effectively. With better health practices, technology, and medical knowledge, we can now manage colds better than ever before.

   Let’s talk about what causes the common cold, how we can prevent it, and the best ways to treat it in 2025. We’ll also look at some of the newer developments in healthcare and lifestyle that are helping people stay healthy.

    The common cold is a viral infection that mostly affects your nose and throat. It's caused by many different viruses, but the most common one is the rhinovirus. Other viruses like coronavirus (not to be confused with COVID-19), adenovirus, and respiratory syncytial virus (RSV) can also cause cold-like symptoms.  Common cold symptoms include a runny or stuffy no...

Meta Description: Maximize your home workouts with the right fuel! This guide provides expert advice on pre- and post-workout nutrition for optimal energy, performance, and recovery.

Maximize Your Home Workouts with the Right Fuel!

Feeling lethargic during a home workout or struggling to recover afterward? You're not alone. Many people find it challenging to maintain energy levels and optimize their performance when exercising at home.

Rock Manna, a resource for those seeking better fitness and quality of life through exercise and diet, is here to help. Our mission is to assist as many people as possible in achieving their dream of feeling better and performing better in life.

In this comprehensive guide, we'll delve into the crucial aspects of pre- and post-workout nutrition, providing you with the knowledge and tools to fuel your home workouts effectively.

The Importance of Pre-Workout Nutrition

The food you consume before a workout plays a crucial role in determining your ener...

Dementia is a broad term for a decline in cognitive abilities severe enough to interfere with daily life. It is not a single disease but a collection of symptoms that can result from various underlying causes, such as Alzheimer’s disease, vascular issues, or even reversible conditions like vitamin deficiencies. With the growing global prevalence of dementia, preventing or delaying its onset has become a critical concern.

Let’s explore strategies to prevent dementia, emphasizing lifestyle changes and the role of herbal supplements that may contribute to cognitive health.

Dementia primarily affects older adults, but it is not a normal part of aging. Symptoms often include memory loss, difficulty with problem-solving, impaired judgment, and changes in mood or behavior. While some risk factors, such as age and genetics, cannot be changed, many others are modifiable.

Key modifiable risk factors include:

1. Cardiovascular health: Poor heart health, such as high blood pressure or cholest
...

 Key Takeaways

•  Did you know? Your glutes are more than just cushions. Find out what they are and why you would want to care about shaping them right!
•  From general tips to top exercises, uncover the recipe for glute growth that'll make your booty the talk of the gym.

What Are The Glute Muscles?

Learning how to grow your glutes starts with a clear understanding of what you're working with. So, what are those?

Your glutes, short for gluteal muscles, are a group of three muscles that make up your butt: the gluteus maximus, gluteus medius, and gluteus minimus. There’s a lot of work put into keeping you stand up properly!

First, there's the gluteus maximus – the big guy that gives your bottom its round shape. It's also the mysterious force that helps you run fast and jump high.

Then you've got two smaller muscles: the gluteus medius and gluteus minimus. They're super important, too! They help keep your hips steady when you walk or run. Without them, you'd be wobbling all over th...

15 Most Effective Leg Exercises For Runners

Leg workout for runners. Source: Canva.

Key Takeaways

•  Single-leg, bilateral, plyometric - a well-rounded leg workout for runners incorporates different types of exercises. Find out 15 various leg exercises below, with step-by-step guidance!
•  Did you know that some of the best leg exercises for runners don't even require equipment? Discover how simple bodyweight movements can transform your running performance.

1.  Squats

Squat targets the muscles you use to power through your runs (quads, hamstrings, glutes, and calves). Probably the number one reason why it’s crowned as one of the best leg exercises for runners.

Static squats. Source: Canva.

How to perform:

•  Stand with feet shoulder-width apart
•  Lower your body like you’re about to sit on an invisible chair
•  Keep your chest puffed and proud while your core is engaged
•  Make sure your knees don't go past your toes
•  Push through your heels to get back to the starting pos...

• Discover why scoop sizes can vary dramatically between brands and types of protein powders. Are you using the right amount for your goals?
• Protein powder measurement techniques can make or break your fitness progress. Learn the specifics of each method to get exactly what you need no matter the device.
• Think you know all about protein powder measurement? Our myth-busting section might surprise you. Find out if you’ve been falling for common misconceptions that could be sabotaging your gains.

What Is A Protein Powder Scoop?

A protein powder scoop is a specialized measurement tool included in most protein supplement containers. It’s calibrated to measure a single serving of protein powder as the manufacturer recommends. If you’ve found this article, chances are, you could’ve already guessed this!

But why do you need to measure a scoop of whey protein?

Firstly, it ensures you’re not playing a guessing game with your protein intake. Neither over nor under-consumption of protein i...

• Some of the main reasons why it is essential to ease into an exercise program are to avoid injuries, minimize pain, form sustainable habits, and guarantee adherence.
• To start a new workout program, you should define your goal, seek advice, understand your capabilities, build a realistic plan, stay hydrated, rest and recover, etc.
• To ensure a safe entry to your new exercise routines, there are some common mistakes you should avoid. What are they? Let's read on and find out!

Why Should You Ease Into a New Exercise Program?

We all have thousands of reasons to start a new exercise program. You may have taken a long break from the gym because of an injury, you may have a new body goal for the upcoming summer vacation, or you may have never exercised but now form a new fitness habit.

Whatever your reason, you should take it slowly and at the right pace. Jumping into a new exercise program or trying to do many things simultaneously can have reverse effects on your health and body.

S...

Heart disease is one of the leading causes of death worldwide, affecting millions of people each year. One of the most significant factors contributing to heart disease is high cholesterol levels. Cholesterol, a type of fat found in the blood, is essential for building healthy cells, but too much of it can lead to serious health problems, including heart disease. Let’s explore the role of cholesterol management in heart disease prevention, focusing on understanding cholesterol, its effects on heart health, and the strategies for keeping cholesterol levels in check.

   Cholesterol is a waxy, fat-like substance produced by the liver and obtained from certain foods, particularly animal products like meat, eggs, and dairy. It plays a crucial role in various bodily functions, such as the formation of cell membranes, the production of hormones like estrogen and testosterone, and the synthesis of vitamin D. There are two main types of cholesterol: low-density lipoprotein (LDL) and high-densi...

In today's fast-paced world, finding time to cook nutritious meals can be a challenge. With work, family, and social obligations taking up much of our time, it's easy to resort to fast food or pre-packaged meals. However, healthy eating doesn't have to be complicated or time-consuming. Meal prepping is an excellent way to ensure you have nutritious meals ready to go, even on your busiest days. This essay will explore various healthy meal prep ideas that are both easy and delicious, suitable for busy individuals seeking to maintain a balanced diet.

The Basics of Meal Prep

Meal prepping involves preparing meals or meal components ahead of time, which can be a lifesaver during hectic weeks. The key to successful meal prep is planning. Here are some basic steps to get started:

1. Decide on the meals you want to prepare for the week. Consider breakfast, lunch, dinner, and snacks. Look for recipes that are simple, healthy, and use common ingredients.
2. Once you have your meals planned
...

So, you’ve decided to start working out. Maybe you want to get fitter, feel stronger, or simply improve your overall health. Whatever your reason, you’re making a great decision. But where do you start? Here’s a beginner’s guide to help you kick off your workout routine in a way that’s fun, effective, and sustainable.

1. Set Clear and Realistic Goals

First things first: why do you want to start working out? Are you looking to lose weight, build muscle, improve your cardiovascular health, or just feel better overall? Your goals will shape your workout routine, so it’s essential to know what you’re aiming for. Remember to set realistic goals. Instead of saying, “I want to lose 20 pounds in a month,” try, “I want to lose 1-2 pounds a week.” Setting smaller, achievable goals will help you stay motivated and avoid frustration.

2. Choose Activities You Enjoy

One of the biggest mistakes beginners make is choosing workouts they think they “should” do instead of ones they enjoy. If ...