Hosting change/wierd happening

Question 1; What is the best best way to ensure that my local disc copies of
my domains are up to date so when I republish to the new host servers
elements such as databases are also up to date? Is this what syncronize is
all about.
Question 2; I did try a different host briefly. It didn't work out and I was
refunded $$ and my acct. was closed & I pointed back to my original servers;
When I open my site live in FP2003 I have double & triples of all folders?
I'm afraid to delete anything. Even refreshing the view doesn't change it.
any thoughts would be greatly appreciated. thanks
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HarveyK