cleaning 101

Gym etiquette 101

1. Clean your sweat.

2. Use deodorant.

3. If someone gave you a tip, say thank you even if it’s useless.

4. If someone asked you to spot, you spot. Unless its too heavy for you.

5. Put your weights/plates away when you’re done with them

6. If more than 2 people are using the same machine/bar/rack, don’t ask to work-in.

7. If someone asked you for a spot, you ONLY spot. Don’t lift the whole weight for him, don’t stand back looking while he is about to get crushed, simply spot.

8. Don’t curl on squat rack. “nonnegotiable”

9.If you see someone with a terrible form or doing a wrong workout, correct him, don’t record him.

10. Sometimes the gym gets crowded. If someone bumped into you, doesn’t mean they are looking for a fight.

11. If you found a lost item, give it to the desk. If that was your phone, you would want others to do the same.

12. Unless you legally own the gym, you have to wait in-turn like any other person no matter how big you are.

13. Be confidant, not cocky.

14. If you talk more than you lift, shut up.

15. Don’t text and lift.

16.If you see someone about to start a set, don’t start a conversation.

17. Don’t block someone’s view if they are using the mirror.

18. If someone smiled at you, smile back EVEN if you are in “beast mode”.

19 girl are here to workout too, not to hookup.

20. Shout, Yell, Make Noises, whatever you need to do when you lift heavy, but watch your tongue.

21. Respect skinny, overweight people. You were like that one day, and you are at the gym working hard to change.

22. Don’t ask random guys if they are on steroids just because they look big.

23. Don’t use more than 2 equipment in peak-times.

24. If someone went to drink water, doesn’t mean its okay to take their bench/rack/weights.

If you have any more, go ahead and add

- Stay strong and humble ;)

Before and After of June 2010 compared to January 2015. Lost 150 pounds (300 to 154 lbs), nine pant sizes (24 to 8), and ten inches off my waist (44 to 34), and hip. I also gained muscle, and burned great amounts of fat. I am 5’6”, and apple shaped (where my weight tends to sit in my mid-drift.

I did this all with clean eating (all natural foods like lean meats, vegetables, and fruit) and daily work-outs that are all vastly different (running, kickboxing, pilates, weight-lifting & hiking). I went from dealing with Compulsive Binge Eating Disorder to compulsively working out, and eating clean, and have never looked back. It’s a hard journey, and is not always fun, but I feel better than I ever had.


alternate answers include: arrested, serious wood damage, and i don’t know but it’s destroying your house as we speak.

Lint isn't just in your Bellybutton

Why it is important to clean your washer & other appliances. 

Even though these appliances clean & dry your clothing you also need to maintain and clean them.

I clean my washer and dryer at least every two months. I think it is important to because sometimes when you don’t clean you machines you can get the moldy smell or it just doesn’t do it’s job properly. 

To clean your washer run an empty load (preferably on small) if you have a front loader you should scrub it.

Annual Cleaning Steps

§  Remove the lint trap from the dryer. Use an attachment from a vacuum cleaner to eliminate all signs of accumulated lint from the trap. Vacuum every area of the lint trap that is accessible. You can also use a lint brush to remove as much lint as possible, but it will not be as efficient. 

§  Vacuum the floor beneath the dryer and the wall behind it to remove all traces of lint, dust, and dirt. To do this properly, you will need to remove the dryer from its location. Just pull it out far enough to allow you to complete the task. Exercise caution if you have a gas dryer and make sure that you don’t disrupt the connection. If the floor is dirty, wet mop it now and allow it to dry before replacing the dryer. 

§  Make a visual inspection of the exhaust duct. When you are inspecting and cleaning the exhaust duct, you need to unplug the dryer from the electrical outlet. Use a vacuum cleaner attachment to remove all signs of lint accumulation from the duct. 

§  Make a visual inspection of the exhaust hood that is on the exterior of the home. For this step, you will need to turn the dryer on and then go outside to look at the exhaust hood. An ideal time to do this check is when you have a load of clothes in the dryer anyway. Inspect it to ensure that the flaps are moving properly and are not being blocked by something such as a nest or debris. If the flaps are working properly, they will be moving without restriction. If the location of the hood makes it difficult for you to see the flaps, use a hand mirror to see what is happening. If something is blocking the duct, remove it when the dryer is unplugged. 

§  If you do not have rigid duct material, then replace it. The plastic or foil accordion type ductwork traps lint more easily than a corrugated semi-rigid metal duct. They are also more susceptible to damage such as kinks and dents, which can reduce the air flow and increase drying time.

Avoid using the dryer for clothes that have been exposed to volatile chemicals including gasoline, cleaning solvents, cooking oils, and finishing stains or oils. Clothing with spills from any of these products should be hand rinsed before placing them into the washer. 

Ideally, they should also be washed more than once. Moreover, it is best to hang them outside the home to air dry naturally. If you simply must use the dryer for these, place it on the lowest temperature setting. Remove the clothing immediately, and place it somewhere to cool down completely before putting it away. 

§  Another important step to take is to remove any lint buildup from the lint trap after every use. Although the lint buildup may not be excessive, this excellent habit will keep you from ever allowing the lint to build up to a dangerous point. In fact, campers to use as a starter for their campfire often carry lint.

§  Maintain a clutter free zone around the dryer. Don’t use the top of the dryer as a storage place. Allow empty space to exist around all of the dryer’s sides, as well as the back of the dryer. 

If you prefer, you can hire a professional to clean the dryer for you. If you decide to do so, have the cleaning service clean the interior of the dryer as well.