
Smart Cleaning School
Ken Carfagno
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Top 10 Smart Cleaning School Episodes
Goodpods has curated a list of the 10 best Smart Cleaning School episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to Smart Cleaning School for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite Smart Cleaning School episode by adding your comments to the episode page.

Best Of - December 2021 Freedom Report with Coach Josh
Smart Cleaning School
03/10/25 • 38 min
I ended the November Freedom Report with peace. We had brought our plan to go to Florida to God and asked Him to show us the way. We had over 20 job applications come in with no new hires. I personally connected and made initial connection to 240 local office cleaning prospects and followed up with close to 100 phone calls to find out if they had a cleaner in house or outsourced and if they were happy. This lead to 7 interested prospects and 4 proposals sent. But the net result of all of this effort was 0 new team members and $0 in new revenue with 65 days left before Florida. Josh gave me a challenge. "1 & 1 and we're having fun." Can I add 1 new office and 1 new team member by the end of November. I recorded the November Freedom Report just prior to month end. Let me just say this. God answered our prayers and broke the dam loose! A lot has changed in 30 days!
2 exciting things happened on November 30th. Around lunchtime, I got a call from the HR manager from one of the 4 proposals I sent to an insurance agency. They accepted my proposal, signed the contract, and wanted to start service on January 1st! And get this! It was one customer and two buildings for a total of $950 per month. I interviewed a promising candidate named Joanne the day before. I talked it over with my wife and Coach Josh. We decided to send Joanne a job offer on Tuesday afternoon. She accepted. For the first time in months, things were looking up. That's 1 new customer and 1 new employee. We met Josh's challenge of "1 & 1 and we're having fun" with hours to go in the month.
We were ready for December... we thought. Let's do the bad first. I did a poor job with selecting Joanne. She worked with us one weekend. Her work was good, but something about the job wasn't a culture fit with Joanne. I can only speculate that she wanted complete autonomy sooner and that she didn't like the family business aspect. I had two of my kids working and helping me teach Joanne our cleaning system. Ultimately, I made a bad hire and this will happen a lot. I just need to keep working my hiring process to attract and repel for culture. Josh helped me work through so much of my hiring system in December. He helped me turn a bad into a good! The clip for this month's Freedom Report is an epic step-by-step on what Josh is looking for and how he attracts them. Here's a recap of the elements of my hiring system we added in December. Josh also issued a new challenge. "2 & 2... it's only a few."
- We added a 2nd job on Facebook and Indeed. The first was for "Weekend Side-Gig Office Cleaning". The second one we added was "Weeknight Side-Gig Office Cleaning". Josh predicted I'd get more applicants looking to do side work after their full-time job during the week. He was right. Our Indeed ads alone captured over 30 leads in December.
- I set up multi-step process to get to an interview. I had 5 no-shows in a row in November, then 1 that showed up after setting up a few hoops. I offered her a job in late November but she ghosted me. I had 7 more interviews in December with only 1 no-show or 8 total booked. Each of these candidates completed a 15 minute questionnaire, 15 minute DISC assessment, and 30 minute podcast sharing my company's culture (mission, vision, and values). I wanted to hire each one of them.
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My Secret Weapon with Roland Downs
Smart Cleaning School
12/05/19 • 18 min
"You have to master your own lane." - Roland Downs
Roland knows that his wife Dina is extremely professional and understands the language of business. In his follow up with accounts that he's cleaned and helped grow, he gets feedback that the gym owner didn't think he was legit as a cleaner. Dina gave the image of a business person and secured the account. That'a Dina's lane. Roland knows he is the master of custodial arts (as he says in his Facebook intro) and he will be the best cleaner they ever had. This is how Roland uses his secret weapon.
However, as Roland states. "The problem is when either one of them tries to cross over. She tries to micromanage me or I try to micromanage her. That's when it falls apart. It just doesn't work." Our spouses have a significant role in our solo family cleaning business. Look at me. My wife started the company.
Roland dives into some cleaning science in this interview and gives us the takeaway that there are 3 parts to excellence in cleaning - 33% cleaning science, 33% right equipment, and 33% technician. Never overwork any one of these or you will LOSE time, quality, and in the case of the technician, you will injure and wear out the body. This is such a huge tip that it is worthy of it's own episode.
Finally, let's wrap this up with a Pro Tip from Roland on using Instagram. He records his cleaning excellence with before & after pics and live videos of him cleaning various areas of gyms. He starts to follow gyms (targeting) and posts these images and videos. The gyms that like his stuff multiple times, Roland will reach out to them in person, phone, or email. It's quite brilliant!

Buffer Your Life and Business
Smart Cleaning School
10/13/22 • 26 min
I have been habitually late my whole life. This is not new news to long-time Smart Cleaning School Podcast listeners. In fact, I blamed it on my mom in a past episode. Let me first right a wrong. My mom declares that it was not her that was always late when I was a kid. Yes, our family was always late for events (all of them). But my mom has edited my blame from her to her husband, my step-father Paul. Sorry Dad. You're the culprit of lateness. I was influenced by this as a kid and carried lateness into adulthood. It wasn't until a few pivotal times that I learned some things that would change me. One is from the Royal Rangers Ministry that I am very invested. I've been to leadership training camps with the Rangers and hear this from the beginning to the end. "5 minutes early is on time and on time is late." The other is from my Pop-Pop. I shared in "He Built You a Clock" how my Pop-Pop showed me all throughout his life that being on time was important. It showed others that you value their time. I learned this on the weekends growing up and learned lateness during the week. At the age of 45, I can say that I finally get it. I don't want to be late anymore. I want to show people that I value them by being there on time. In fact, I want to be early. Does this relate?
How do you change? It seems so silly to ask, but let's break this down. You and I have been so programmed to leave the house at the exact time you need to get there on time. In many cases, we leave a few minutes later and believe we can make it up with going faster. We leave no margin for traffic, for forgetting something important at the house, for anything that could go wrong. In fact, we try a sort of inverse margin by leaving late and trying to miraculously make up the time. This margin is called a buffer. I want you to hear some notes from one of my favorite books called "Essentialism" by Greg McKeown. This comes from an article from mentalpivot.com.
Chapter 15: BUFFER: The Unfair Advantage
- “A buffer can be defined literally as something that prevents two things from coming into contact and harming each other.”
- Buffers are effective strategies for dealing with the unknown and circumstances beyond our control.
- “The essentialist looks ahead. She plans. She prepares for different contingencies. She expects the unexpected. She creates a buffer to prepare for the unforeseen, thus giving herself some wiggle room when things come up, as they inevitably do.”
- Extreme preparation vs. ideal circumstances as illustrated in the story of Roald Amundsen and Robert Falcon Scott in the race to the South Pole. Amundsen build slack and buffers into his plan with food/supply caches, redundant supplies and frequent trail markers. Scott’s planned for the best-case scenario and once external circumstances upended Scott’s plan, his team paid the ultimate price.
- As a rule-of-thumb: Double your time estimates.
- Planning Fallacy: Human tendency to underestimate how long a task will take (even if they’re familiar with the task and have done it before).
- Questions to ask when building buffers for personal projects:
- What risks do you face on this project?
- What is the worst-case scenario?
- What would the social effects of this be?
- What would the financial impact of this be?
- How can you invest to reduce risks or strengthen financial or social resilience?
Read the rest of this article at the Smart Cleaning School website

Coaching Series Part 2 - We All Need a Coach
Smart Cleaning School
02/19/24 • 17 min
My wife and I were enjoying breakfast at Postively 4th Street Cafe in Ocean City, NJ. We love this place and especially the lattes. Oh my, they are good! During our connecting time, we were searching for ways to improve our business and effectiveness as parents. I asked the question. "How can we become 10 Talent People in each area of our life?" This is a reference to a story that Jesus teaches in the Book of Matthew. I'll read it.
Matthew 25:14-30 “For the kingdom of heaven is like a man traveling to a far country, who called his own servants and delivered his goods to them. And to one he gave five talents, to another two, and to another one, to each according to his own ability; and immediately he went on a journey. Then he who had received the five talents went and traded with them, and made another five talents. And likewise he who had received two gained two more also. But he who had received one went and dug in the ground, and hid his lord’s money. After a long time the lord of those servants came and settled accounts with them. “So he who had received five talents came and brought five other talents, saying, ‘Lord, you delivered to me five talents; look, I have gained five more talents besides them.’ His lord said to him, ‘Well done, good and faithful servant; you were faithful over a few things, I will make you ruler over many things. Enter into the joy of your lord.’ He also who had received two talents came and said, ‘Lord, you delivered to me two talents; look, I have gained two more talents besides them.’ His lord said to him, ‘Well done, good and faithful servant; you have been faithful over a few things, I will make you ruler over many things. Enter into the joy of your lord.’ Then he who had received the one talent came and said, ‘Lord, I knew you to be a hard man, reaping where you have not sown, and gathering where you have not scattered seed. And I was afraid, and went and hid your talent in the ground. Look, there you have what is yours.’ “But his lord answered and said to him, ‘You wicked and lazy servant, you knew that I reap where I have not sown, and gather where I have not scattered seed. So you ought to have deposited my money with the bankers, and at my coming I would have received back my own with interest. So take the talent from him, and give it to him who has ten talents. ‘For to everyone who has, more will be given, and he will have abundance; but from him who does not have, even what he has will be taken away. And cast the unprofitable servant into the outer darkness. There will be weeping and gnashing of teeth.’
We are Christians, so this has significant meaning to us. When I asked the question to my wife, "How do we become 10 Talent People", it was our desire to be the 5 talent servant who invests his five to make 10. We want to make 10 talents in every area of our life. From this question, multiple breakthroughs occurred. I'd like to share one of them with you as I believe it will help you a ton. In the Four Windows episode, I painted the image of a window with cross lattices that makes 4 individual panes of glass in each window. Each of the 4 panes represents something in our life.
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Don't Be Like Clark W. Griswold
Smart Cleaning School
07/12/21 • 11 min
I could talk about Clark W. Griswold for hours. He is one of the best characters in American cinema, hands down! Clark is a man with a big heart. He loves his family. He desires to create memories that will last a lifetime. He is a dreamer and has HUGE ideas. Everything I've just said describes me to a tee and I wonder who else it relates to. But I need to pop the balloon now. In part 1 of my Don't Be Like Series, we examined Owl from Winnie the Pooh. Owl is a highly intelligent creature with a desire to own the room. He wants everyone to hear how smart he is. Owl does not know how to read the room. He will tell you all about him on the side of the river as Pooh and Piglet are heading toward the waterfall cliff. Don't be like Owl. Clark W. Griswold has a glaring blind spot too.
Ellen says this early in Christmas Vacation. "I think you're forgetting how difficult it's gonna be having everyone in the house at the same time." Clark responds "They're family. Christmas is about resolving differences and seeing through the petty problems of family life.... All my life, I've wanted to have a big family Christmas (he grew up an only child)." Ellen responds. "It's just that I know how you build things up in your mind Sparky. You set standards that no family event could ever live up to." Clark... "When have I ever done that?" Ellen goes on to name every event over the past few years. This is the perfect lead in to this episode. Clark only sees the best case and everyone else sees the reality. In the first movie, Clark had a big dream to take his family cross country to see all of the sights and go to Wally World. He was overly optimistic and had no idea of the potential downside and issues that would happen. His wife knew the potential and reality but was afraid to talk to Clark about it. She just went along. As every disaster happened, she was prepared to deal as she always did. Every time something got in the way of Clark's perfect vision, Clark would simmer and his internal pressure cooker would rise. Ellen would go with the flow as she knew the reality of what Clark was doing and expected something like this could happen. Again, Clark internalizes everything. He was in shock and felt like it was all going wrong. We laugh at his responses because it's a movie and Chevy Chase is a comedian. They never talked reality and Clark kept pushing toward a pie in the sky optimistic idea that would never really happen. It comes to a head when they arrive and the park is closed. Do you remember the Wally World scene where Clark blows a gasket, punches the moose nose, and proceeds to hold the security guard (and legendary comedian John Candy) prisoner with an air rifle. They ride on every ride and eventually get arrested. The owner of Wally World relents because he feels bad for Clark and the family. Christmas Vacation ends in similar fashion. Clark blows a gasket when he doesn't get his big Christmas bonus. He planned everything in advance. The family swimming pool. Crazy Eddie kidnaps Clark's boss and again Clark gets off. Ellen has a way of smoothing over the situation every time. Clark never learns though. It makes his character one of my favorites. I truly relate to him. Real life is the craziness, not the optimistic, never-go-wrong illusionary world of Clark W. Griswold.
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Where is the Flavored Water?
Smart Cleaning School
01/01/22 • 13 min
I used to go shopping at Aldi for Teresa after work during the pandemic. Aldi is a small store, but that didn't help me find anything. I would have a texted list. Inevitably, I'd spend 15 minutes finding the first item and then call my wife. She would literally help me find everything else on the list from memory. I was the arms, legs, and eyes. She was the brains. Men, do you relate? Ladies, do you do this for your men? Here's where it gets better. A few times, I went to Aldi with my oldest son. We were like Tweetle-Dee and Tweetle-Dumb. I would never want to see the surveillance tapes of us wandering the isles.
Teresa and I were on our way to our annual honeymoon retreat and stopped at a grocery store on the way there. We had breakfast and dinners cooked for us, but needed lunches. I am not a grocery shopper. I rather dislike it. The only thing worse than going grocery shopping is clothes shopping for me. However, my wife it's an excellent grocery shopper and an excellent clothes shopper. One of the last items that we were looking for on this grocery trip was flavored water. These are the drops that you can put in your water to make them taste like fruit. They're pretty good actually. We were somewhere in the back of the store when she thought of buying the flavored water drops. I had no idea where it would be as the grocery story may as well be the Amazon rainforest to me. I'm clueless where to find anything. I know there are signs, but they are not helpful. Anyway, Teresa guided us to the flavored water in less than a minute in a grocery store she was never in. She picked it up, put it in the cart, and was ready for the next thing.
My initial comment was, "Wow, how did you find that so fast?!", but playing it off more as a joke. Then I thought about it. If I was given flavored water on a shopping list from my wife and I walked into the store I would have been there for 15 minutes walking every aisle until I found it. The more likely scenario is I would have walked down every isle and not found it after 30 minutes and then asked someone for help. I could have asked someone for help in the beginning but I'm a guy and I don't do that. I would have wandered aimlessly and eventually found that item on my list, been frustrated about it, wasted time, and would have even disliked shopping even more. I am highly inefficient in a grocery store because I don't like grocery stores and avoid them as much as possible. I don't know where things are. Teresa is completely different as she shops for our family on a regular basis. She shops in multiple grocery stores and understands the basic layout of a grocery store. Apparently, there's a system involved where certain types of foods are always grouped together. Instinctively, Teresa knew it would be with the water bottles or with the soft drinks or juices. This is common sense, but apparently it's not common to me. Because she knows the grocery stores so well, she can go into any store and quickly identify, find, pay, and get out efficiently. I am building a case. Are you tracking where I'm going, solo cleaners?
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Are You Financially Fluent?
Smart Cleaning School
07/31/23 • 17 min
I recently revealed the "The 4 ISO Model Fundamentals " as Financial, Strategic, Mindset, and People. It doesn't matter whether you own a solo cleaning business or a catering company. If you want to grow your company to create the life you've dreamed of, you'll need to master these fundamentals. I am not a caterer... obviously. I can't coach caterers. I can't coach photographers or digital agencies or doctors. I'm a 16-year solo cleaner that has optimized 2 solo cleaning companies to over $50,000 profit per year on 2 cleaning days per week without employees, subs, or drama. I've successfully sold one solo cleaning business for $80,000 and I've successfully scaled another solo cleaning business to allow my family to go to Florida for the month of February the past two years. I have mastered these 4 fundamentals for winning with a solo cleaning business and therefore, I am highly qualified to be your coach if you're looking to master your solo cleaning company.
In that podcast episode, I stated that I wanted to lay out the 4 fundamentals in simple terms first. Then, I promised to follow-up with episodes adding more depth to each. Today, we start with the first one called FINANCIAL. There are thousands of cleaning business owners in Facebook cleaning groups. I have interacted with hundreds and personally coached dozens over the years. The ones I've coached have been side-hustlers, startups, solos, and striving to 7-figures. I have enough data to make this bold statement.
Of the 4 fundamentals of a successful solo cleaning company or any cleaning company, the most lacking skill is Financial Fluency. In my experience (and the combined experience of other reputable coaches in the industry), over 95% of cleaning business owners do NOT know their numbers. They are Financially Illiterate.
This is scary as these cleaning business owners go year-to-year making jokes about "sucking at math" or "not knowing where they are". It's not funny. It's sad. 95% of you RIGHT NOW are literally treading water and about to drown. You are one bad wave or rip current from financial bankruptcy and you don't even know it. 90% of you are anxious, stressed, and overwhelmed because you don't know where you stand. When you are Financially Illiterate, you are standing on sinking and shifting sand. You have literally nothing firm to build on. So what do you do? You continue to work harder and harder and hope that the money works out. Enter geniuses like Mike Michaelowicz and his book "Profit First". Mike was Financially Illiterate until he took the first step. He went from not-knowing his numbers to knowing his numbers. This didn't make the business any better. But it did allow Mike to place his feet on something firm and something he could build from. His stated mission is to help the millions of us in the same place and to eradicate entrepreneurial poverty.
My friend Ellen was once in this position. She ran a successful cleaning company with 20 team members and close to a half-million in revenue. She did not know her numbers at all and she was the first to admit it. I helped her set goals to over a 3-month period to learn her business through a Profit and Loss Statement or a P&L. Once she understood her P&L, she was able to set financial goals and track her business through a financial dashboard. Ellen has grown quite a bit since this major change. There are thousands of Ellens' out there, so don't feel bad if that's you. We will address all 4 fundamentals over time.
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Best Of - August 2021 Freedom Report with Coach Josh
Smart Cleaning School
02/10/25 • 32 min
There is so much to dig into for this month's update of my personal cleaning company. If you're new to this show, here's the quick version. I've been a solo house and office cleaner for most of my 16 years in business. I have a system that initializes, stabilizes, and optimizes solo cleaning companies to create over $50k profit per year on a few days per week. In fact, I've done it twice. My first solo cleaning business was in Upstate New York from 2005 - 2018. I optimized this company to create $55k profit per year on 2 cleaning days per week without employees. The company was 90% residential and 10% commercial. I sold this company in 2018 for $80k and moved back home to Montgomery County, PA. We have since built a second solo cleaning business to $70k profit per year on 2 cleaning days per week. This new company is 75% commercial and 25% residential. As amazing as this sounds and it has been, our family wanted more. Our coaches and mentors challenged us to follow our dream as a homeschooling family. We had a New Freedom Vision and booked a house on the Gulf Coast of Florida for a month next winter! We wanted to go from $70k profit on 2 days per week to 0 days! This requires a team and systems. As an engineer, I love systems. But I've resisted them as a solo as I viewed them as tedious. Thankfully, I've hired Coach Josh to walk me into our dream. Josh is a co-owner at Athens Cleaning in Athens, GA. He is a fast-growing commercial cleaning company serving small, professional offices with professional workers. This podcast feature is a monthly peak into my own company, Carfagno Commercial Cleaning, as we build our business with systems and team members in order to start living our dream.
August Update:
- The first week of August was my trip to Nashville for Podcast Movement 2021. This was a great trip for me personally and professionally. I had lots of down time to think, plus numerous opportunities to meet new people and build better relationships with podcasters I already knew. The biggest takeaway had nothing to do with my podcast. On Thursday night, my buddy Vincent and I figured out a way to map out our businesses on a simple 3 x 3 grid. We started with the basic 2 x 2 grid of drama vs profit from Why I Fired My First Client. All we did was add a middle scaling option. The analysis revealed so much to me as it confirmed what I was already feeling. My goal is to simplify every area of my life, so that I can create more memories with my family and art for my community and disciple my family. I needed simple. Of the various income-producing efforts I am involved in, a few emerged as most profitable with least time and drama. All house cleaning is OUT and all small, professional office cleaning is IN! This was a vitally reflective process that will allow me to hyper niche with my coach and go crush it in small, professional, essential offices in my area. If you'd like to learn how to do this with your business, reach out to me on my website and request a free call.
- Now that I had my niche, I could go to work on completing my Project 100. This is a specific list of companies that I'd like to clean for. Coach Josh has already taught me that I can earn my freedom with only 20% of this list! Think about it. 20 new offices averaging $800/month equals $192,000 in additional revenue. This would increase my total revenue in office cleaning to $280,000. At 35-40% profitability, my family would earn between $100k - $115k per year and I wouldn't have to clean anymore! I had a lot going on in our family in August with summer kids activities and trai

Don't Be a Hoarder
Smart Cleaning School
06/08/20 • 26 min
So many companies are ultra competitive, trying to dominate their local area. They hang onto proprietary information and get patents to own their knowledge. This is great and definitely needed so others don't steal your inventions and creative processes. But is it always good to keep your specialized knowledge close to the vest? I believe we are blessed with the ability to learn and comprehend and obligated to give back to help others. I'll even go so far to say that hoarding your knowledge in hopes of retaining your competitive advantage is selfish and unhealthy. My hope is that this episode opens your eyes that sharing your knowledge actually endears you to your target client and will not only increase your business, but serve your community.
During the peak of COVID-19, I was home a lot more than usual and had extra time on my hands. I knew that I needed to dig into the CDC's cleaning & disinfecting recommendations. This lead me into a journey in learning, where I became an expert in disinfecting properly. My next goal was to share this knowledge with my community to empower others to be safe during a difficult time.
- Carfagno Cleaning Facebook Page - I wrote a large summary of two weeks of research on disinfecting, wrote out a 5-episode FB Live series with challenges to share on my business page and mom's groups. I created an intro video on my Carfagno Cleaning FB page and shared it to my personal page and Teresa shared it to the locals mom's group. By the time of my first FB Live episode, the intro had 700 views and 8 shares. The content focused on "90% of people are disinfecting incorrectly" and I would teach how to fix the 9 mistakes. The first Live had 5 viewers and a few comments. This Facebook Live series turned into the "9 Mistakes in Disinfecting".
- MCBA - Our weekly business-owner's networking group had to go virtual and many were still trying to figure out how to keep their employees safe. I presented a brief summary of my 9 mistakes to equip others. Tom McKee from Edward Jones texted me afterward. This is the same Tom that I met through LinkedIn ("Because You're a Business Person That Cleans"), who introduced me to Marcy (his OM) at Edward Jones for an office cleaning estimate. Again, seeds! Tom loved the tips and was interested in having me teach the Greater Montco Chamber this content. That is in the works. I was not afraid to open my mouth and help with my knowledge.
- Chamber of Commerce - I joined the Indian Valley Chamber in October as the only cleaner inside of 300 members. I met with Ken Byler ("Get a Name for Doing") a few weeks later. He helped me a ton and then came onto a SMART Cleaning Tribe call as an expert. He was impressed at my facilitating skills and proposed to our chamber president that I co-lead a Zoom call for the chamber. I was honored. The call went great. We had 25 members on the call, running companies from 5 to 100+ employees. I was able to promote my business! Afterward, I connected with 5 members that engaged on the call and sent them VidYard messages as thank you's. The chamber would like me to facilitate a webinar on my "9 Mistakes in Disinfecting" next!
Read the rest of this article at the Solo Cleaning School website

Best Of - Keys to Solo Longevity II
Smart Cleaning School
04/21/25 • 22 min
In "Keys to Solo Longevity I", I established a few foundational principles. First of all, there is a clear difference in a Ford and a Honda. I prefer my cleaning machine to operate more like a Honda. They last longer and require less maintenance... and I shared this from my experience having owned 4 Fords and 8 Hondas in 30 years. Secondly, we deconstructed the domination and longevity of all-time sports greats Tom Brady, Cal Ripken, Jr., Serena Williams, and Roger Federer. Each of these greats believed very deeply that we will get out of our machines what we put into them. I shared the sleeping, dietary, and exercise training routines of each. Serena valued strength training through HIIT, while her male counterpart in tennis Roger Federer valued 12 hours of sleep per day. Cal valued exercise and strength training more after each birthday, which helped him to become MLB's Iron Man. Tom does everything. He's a cyborg. Can we emulate what these peak performers have done? We can try! In this episode, I will share my own health journey and winning routines. It's my hope that you can make a small change and stay consistent over time so you can reap the rewards of a long solo cleaning career.
Step aside Tom Brady and Serena Williams. Here comes Ken Carfagno. My professional solo cleaning career started at 28. At this point, my solo cleaning stats are ranked #1 in the industry. I guess that makes me the G.O.A.T., which means I'll be inducted into the Solo Cleaning Hall of Fame. Oh, you didn't know about that... did you?! Maybe I'll start it. Anyway, I'm still in the field cleaning every week, but no where near what I used to do solo. I'm 45-years-old and have dealt with my share of ups and downs. I've torn both meniscus in my knees, a tendon in my right elbow, and sprained my left wrist. Injury has been difficult. I've dealt with major fatigue, nausea, vertigo, and brain fog in my 8 year battle against Chronic Lyme Disease. I know what chronic symptoms are like and have fought through them. I have woken up at 6am to clean all day after no sleep as we raised 5 babies over the years. They tend to keep you from sleep. I share this to relate to you. I have been there, yet I have been consistent for 17 years. What has set me apart? I believe it's several daily habits.
- Sleep - I agree with Roger Federer that sleep is vital. Outside of my late cleaning nights or sleepless baby nights, I have disciplined myself to follow the advice in Shawn Stevenson's book "Sleep Smarter". I firmly believe that sleep is the foundation of a great day. I believe it is a keystone or cornerstone habit. It's the one ring that controls the others. I don't always hit this goal. I aim to wind down from the day, cut the screens off, take my nighttime vitamins, and get to sleep by 10:30pm and wake up by 6:30am. That's 8 hours on an ideal night.
- Water & Vitamins - I drink 2 pints of purified water or around 30 ounces first-thing! This gives my internals a morning bath and gets things moving (if you know what I mean). I also take my morning vitamins including a multivitamin, Omega 3, Vitamin D, NAC, and possibly other supplements that were part of a healing protocol of the time.
- Bible - I love starting my day with my Creator by listening to the bible while I exercise, get ready, shower. I also enjoy reading the bible or a devotional and praying. This sets my day toward others with gratitude.
Read the rest of this article at the Smart Cleaning School website
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FAQ
How many episodes does Smart Cleaning School have?
Smart Cleaning School currently has 484 episodes available.
What topics does Smart Cleaning School cover?
The podcast is about Goal Setting, Cleaning, Entrepreneurship, Podcasts, House Cleaning, Business and Careers.
What is the most popular episode on Smart Cleaning School?
The episode title 'Missing Puzzle Piece' is the most popular.
What is the average episode length on Smart Cleaning School?
The average episode length on Smart Cleaning School is 24 minutes.
How often are episodes of Smart Cleaning School released?
Episodes of Smart Cleaning School are typically released every 4 days.
When was the first episode of Smart Cleaning School?
The first episode of Smart Cleaning School was released on Oct 8, 2019.
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