Dr. Megan Johnson McCullough – When the summer heat rolls in, few household appliances are as deeply appreciated as the simple fan. Centuries ago humanity was finding creative ways to stay cool. The history of the fan dates back thousands of years to ancient Egypt, India, and China, where large, manually operated punkah fans (slabs of fabric suspended from ceilings and pulled by servants) were used to move air. The modern electric fan was invented in 1882 by American engineer Schuyler Skaats Wheeler. Wheeler attached small fan blades to an electric motor. Soon after, Philip Diehl patented ceiling-mounted electric fans, then integrated them with light fixtures, laying the foundation for indoor air circulation.
Today, the market offers a wide variety of fan types. Desk and table fans are compact, portable solutions designed for personal spaces. Pedestal fans sit on adjustable stands, allowing airflow across a wider room. Ceiling fans remain a top choice. Tower fans provide space-saving vertical option without taking up much floor space.
A common question arises regarding whether they are actually clean and how they impact indoor air. Traditional fans do not filter the air or clean it. They simply circulate the existing air in a room. Fan blades become magnets for household dust, pet dander, lint, and airborne allergens. When a dirty fan is turned on, these trapped particles and germs are kicked back into the air. This can trigger allergies or asthma symptoms for sensitive individuals. Damp environments can sometimes promote mold growth on fan parts. Routine maintenance is essential for maintaining a healthy indoor environment. To keep a fan as clean as possible, regular cleaning is necessary to prevent the buildup of bacteria and dust mites. Most fans can easily disassemble. The safety grills and blades can be washed with warm, soapy water or wiped down with a microfiber cloth. In terms of affordability keeping areas cool, fans are the top choice. From personal
handheld fans to massive industrial types, fans have been called the poor man’s air conditioner. Staying cool is probably one of the world’s most desired comforts. We all can be a fan of fans.
Calories: 1,700 to 1,800
Macros: Protein 130-140 grams, Carbs 170 to 190 grams, Fats 5-65 grams
Monday – Thursday
Breakfast:
o Gluten-free oatmeal: cup (dry measure)
o Unsweetened almond milk: cup
o Plant-based or whey protein powder (gluten-free): scoop
o Chia seeds: tablespoon
o Fresh or frozen blueberries: cup
Morning Snack:
o Medium apple
o Raw walnuts: ounce
Lunch:
o Grilled chicken breast (skinless): ounces
o Cooked quinoa: cup
o Broccoli: cup
o Extra virgin olive oil: tablespoon
Afternoon Snack:
o Baby carrots and cucumber slices: cup total
o Chickpea hummus: tablespoons
Dinner:
o Salmon: ounces
o Sweet potato: medium about 4 oz
o Asparagus spears: cup with olive oil ( teaspoon)
Friday – Sunday
Breakfast:
o Whole eggs: large
o Egg whites: large (or cup liquid egg whites)
o Spinach and sliced mushrooms: cup combined
o Avocado: medium about 2.5 oz
o Gluten-free toast: slice
Morning Snack:
o Plain, low-fat Greek yogurt (or plain dairy-free alternative): cup
o Strawberries or berries of your choice: cup
o Ground flaxseed: tablespoon
Lunch:
o Lean ground turkey breast (cooked): ounces
o Butter lettuce leaves: large (use as wraps)
o Diced tomatoes and bell peppers: cup
o Guacamole: tablespoons or 2.5 oz avocado
Afternoon Snack:
o 1 protein shake mixed with water and 1 tablespoon natural peanut butter
Dinner:
o Lean sirloin steak or extra-lean ground turkey: ounces
o Mixed stir-fry vegetables (snap peas, bell peppers): cups
o Cooked brown rice: cup
o Sesame oil: teaspoon (for cooking)
Workouts
You will need to modify or skip exercises that do not currently feel appropriate for you back status. I do have modifications in the videos, but you know your body best. Subscribe to my YouTube channel for free to access the videos below. I included both bodyweight and with dumbbells. Do the ones with dumbbells if you can. Go in order. Do 2 videos per week to start and repeat them 3 times each over the course of the month.
Update me when that is complete and I will send more videos.
BODYWEIGHT POWER POINT https://drive.google.com/file/d/1waO0VS-afFSMv-
5LeivRQsopQ9GHQpAr/view?usp=sharing
BODYWEIGHT VIDEOS
Day 1 https://youtu.be/P24lrIZ8Rac
Day 2 https://youtu.be/9-4OOEeOqec
Day 3 https://youtu.be/yL_DvwCfums
Day 4 https://youtu.be/SioNuxvaVY0
Day 5 https://youtu.be/LZzP2wmiv2k
WEIGHTS POWERPOINT https://drive.google.com/file/d/1pCsEqf-
zuaeuewFNRcrVI5CLktB9X7SQ/view?usp=sharing
WEIGHTS VIDEOS
Day 1 https://youtu.be/gKKy1OF7uq0
Day 2 https://youtu.be/tXfY3GDQe74
Day 3 https://youtu.be/-x3ywQP6c6I
Day 4 https://youtu.be/7VmRxqCFt98
Day 5 https://youtu.be/o-AP32COfKY
