show episodes
 
Ideal for your commute, lunch break or even a well-deserved moment of self-care and development, our 25 minute episodes focus on positive actions to help you thrive and maximise your potential in the ever-evolving workplace, and in life. Join Debs and Lau, your positive cheerleaders bursting with energy and insight to maximise your confidence and success in the changing workplace. Leave feeling motivated, supported and armed with the tools and practical skills you need to maximise success as ...
  continue reading
 
Artwork

1
Circle Sanctuary Network Podcasts

Circle Sanctuary Network Podcasts

Unsubscribe
Unsubscribe
Weekly+
 
Podcasting site for the Circle Sanctuary programming. **** Schedule **** *** Second and Fourth Mondays: Lunatic Mondays with Rev. Laura González *** First and Third Tuesdays: Circle Talk with Rev. Debra Rose *** Third Wednesdays: Circle of Nature with Rev. Selena Fox *** Second and Fourth Fridays: Songs of the Pagan Tribe with Rev. Cern Green *** Third Fridays: Blue Marble with Rev. Char Bear *** Saturdays: Paganos del Mundo with Rev. Laura González (Christian Ortiz, Harwe Tuileva, Petrucia ...
  continue reading
 
Welcome to Speak Out Stand Out by Green Communications / My Speech and Debate Coach, the ultimate podcast for enhancing your child's communication skills. Join us as we explore effective strategies to empower the younger generation in making a positive impact on the world. Whether you're a parent, educator, or passionate about today's youth, this podcast is your guide to nurturing confident voices for a brighter future. Tune in to unlock the power of communication, one voice at a time.
  continue reading
 
Artwork
 
EPR is Connecting Environmental Professionals through Conversation! Our show is brought to you by the National Association of Environmental Professionals (NAEP) and follows environmental professionals at all levels of their career in a variety of industries to bring you a nuanced and informed discussion on what it’s like to work in the environmental arena. Hear us talk through failures, struggles, and successes of the typical environmental professional. We will also highlight news, updates, ...
  continue reading
 
Introducing a running podcast for people who think running podcasts are stupid. This is an ultrarunning comedy podcast instead. So if you are looking for inspirational or deep, thought-provoking content, you will probably DNF your next race just from listening to this. Dom Grossman and Andy Pearson host this monthly variety show with guests who are probably too famous to be on it, totally worthless advice call-in segments, and other dumb jokes designed to make you shoot gel through your nose ...
  continue reading
 
Powered by Franchising breaks down successful business ownership utilizing the franchise model, working for yourself but not by yourself, to create financial freedom with the power to change people’s lives.
  continue reading
 
Artwork

1
What The Func?!

Functional Medicine Coaching

Unsubscribe
Unsubscribe
Monthly
 
What the func is Functional Medicine? How can it help you eat what your body actually needs, lose weight, and get healthy? Lower your stress level, improve your mental health, and help you thrive, mind, body, and soul? On the What the Func?! Podcast, we’re redefining HEALTHY by questioning the healthcare status quo with all the curiosity, science, and fun we can muster. Our brilliant hosts are Laura Schein, a Functional Medicine Certified Health Coach and longtime health nut, and Clayton Far ...
  continue reading
 
The climate is changing. So are we. Explore a world of solutions with host Laura Lynch and our team of journalists. We find inspiration in unexpected places, scrutinize new technologies, hold powerful people accountable and join you on the journey to fix this mess. New episodes every Wednesday and Saturday.
  continue reading
 
Artwork

1
green_space

Joe Hall & Jake Reber

Unsubscribe
Unsubscribe
Monthly
 
_ green, parks, play, grass, green, poetry, art, blur, words, breath, air, apocalypse, hope, sound, space, trees, space, noise, leaves, space, reading, green, play, parks, recreation, green, poetics, marks, blur, words, breath, air, disaster, hope, sound, space, trees, space, noise, flowers, space, reading
  continue reading
 
Welcome to the In-situ Health and Fitness podcast! In each episode, we explore the latest trends and research and offer expert advice on all things health and fitness. From workouts and nutrition to mental health and wellness, we cover a wide range of topics to help you live a long, happy and healthy life. Tune in and get inspired to reach your goals!
  continue reading
 
The Marathon Training Academy Podcast will help you unlock your potential to conquer the marathon and change your life. Since 2010 Angie and Trevor have shared tips, inspiration, and interesting guests interviews to help listeners run smarter, avoid injury, and go the distance. What RUNNER’S WORLD says about the MTA Podcast: “If you’re training for 26.2, running coach Angie Spencer and her husband, Trevor, have everything you need to reach the finish line. The duo provides plenty of training ...
  continue reading
 
Love unsolved mysteries and unexplained events? Join Laura Anderson and Tom Reynolds each week as they dive into the weird and wonderful universe of bizarre true tales, odd histories, ghosts, aliens, cryptids and all things peculiar on Wanna Hear Something Weird?
  continue reading
 
Do you often feel sidelined in discussions, wanting to speak up and have more influence? Got a dream project to make the world a better place and need buy in? Discover tactics to confidently assert yourself and make your ideas count on Speak Up, the podcast for high-performing introverts and ambiverts. You'll learn: 1. Visibility Strategies from the art of persuasion, ensuring your voice is heard and respected in meetings and sought after for key projects 2. How to expand your influence, to ...
  continue reading
 
Artwork

1
The Magick Kitchen Podcast

Leandra Witchwood, Elyse Welles

Unsubscribe
Unsubscribe
Monthly+
 
Elyse Welles and Leandra Witchwood discuss magick, food, herbs, tea, rituals, and more. This is where witches come together to talk about our interests and experiences. The Magick Kitchen Podcast is an extension of The Magick Kitchen Blog created by Leandra Witchwood, Herbalist, Tea Witch, Shadow Witch, Occultist, Blogger & Author. With 25+ years of working knowledge in the craft, her training began with Ceremonial Magick evolving into a more organic free-form style of Witchcraft. LEARN MORE ...
  continue reading
 
Artwork

1
Laura Flanders and Friends

Laura Flanders, Curious Communications

Unsubscribe
Unsubscribe
Weekly+
 
Award winning host, author and journalist Laura Flanders interviews forward-thinking people from the world of politics, business, culture and social movements. The show explores actionable models for creating a better world by reporting on the people and movements driving systemic change. We spotlight the solutions of tomorrow, today. The show airs on PBS stations in over 200+ US markets, and airs on 50+ community radio stations, and is available on YouTube and here as a podcast. Online subs ...
  continue reading
 
Artwork

1
Fowl Play: Small Farm Chats

Jacqueline Mcleish & Laura Bergmann

Unsubscribe
Unsubscribe
Monthly
 
Gardening is cheaper than therapy and you get tomatoes. Each fortnight, join Jackie, a Shoalhaven-based duck enthusiast, and Laura, Canberran chicken lover, as they share their friendship, guest interviews, and the freshest updates from their small farms (suburban Australian backyards). If you have a green thumb, are troubleshooting your coop layout, or are dreaming of a bountiful backyard harvest then this is the podcast for you. Find us on Instagram @fowlplaypod
  continue reading
 
A daughter's call to police about memories of her mother's alleged crime triggers a year-long investigation into a cult, the disappearance of a child and a murder. THE FOLLOWERS: HOUSE OF PRAYER is hosted by journalist Leila Day and former prosecutor and investigative journalist Beth Karas (“Unspeakable Crime: The Killing of Jessica Chambers”) reports on the story. New episodes of the podcast from UCP Audio will drop weekly beginning March 3rd. Credits: Jessica Grimshaw- For USG Audio Jennif ...
  continue reading
 
Based upon the number-one bestselling novel by John Green, The Fault in Our Stars explores the funny, thrilling and tragic business of being alive and in love. Hazel (Shailene Woodley) and Gus (Elgort) are two extraordinary teenagers who share an acerbic wit, a disdain for the conventional, and a love that sweeps them on an unforgettable journey. Ansel Elgort (Divergent), Laura Dern (Jurassic Park) and Nat Wolff (Stuck in Love) discuss the film at the Apple Store, Regent Street in London. Au ...
  continue reading
 
This is Green Planet Blue Planet Podcast! Interviews on all things Regeneration. Subscribe to be part of conversations about our Oceans, Indigenous Wisdom, Regenerative Agriculture, Personal Development and emerging Technology. We believe empowered individuals bring about systemic change, building a better and healthier world is the task of a lifetime and the guests of Green Planet Blue Planet Podcast are already doing it. Tune in to learn, listen and empower yourself! Support this podcast: ...
  continue reading
 
Let’s run down the halls, speak out of turn, break a few rules, and have an honest conversation about why schools need to change. Join me, Sal Gordon, and other rule-breakers as we dig into what needs to change, why and how we can pick up the pace on education reform. I’m going beyond the theory. Beyond the school gates. I’m getting fidgeting and I’m not waiting to put my hand up to be given permission to talk. I think the School bell is about to ring, so let’s get ready to get real.
  continue reading
 
This podcast is for ordinary people who want to have an extraordinary impact in their communities. You don't need to be the CEO of a nonprofit, have a large social media following, or have a lot of money. On this podcast, Nathan will interview some of his friends to show you how changing the block is much easier than you thought.
  continue reading
 
Artwork
 
The ExeL Podcast has its origins on the South West and was primarily set up to support the driver training industry in the Exeter and Torbay areas. Over time the podcast has taken on a wider remit and now both local and nationally recognised figures within the industry feature in episodes.
  continue reading
 
ABC News Daily is the podcast that helps you understand the issues affecting your world. Every episode, host Samantha Hawley walks through one story with the help of an ABC colleague or expert in under 15 minutes. When you want coverage you can trust, listen to ABC News Daily. Key topics of recent episodes include Donald Trump, Kamala Harris, US presidential debate, US election, electoral college, Rupert Murdoch, Lachlan Murdoch, negative gearing, property prices, housing market, strata, Elo ...
  continue reading
 
The OPENING CREDITS® Podcast takes you behind-the-scenes of film & TV to explore the unseen world of filmmaking. Join Graphic Designers Stephen Nutley and Laura Whitehouse as they meet the creatives and craftspeople who bring your favourite movies and shows to life. Whether you’re a movie buff who wants to learn more about film production, or a casual fan who is curious to know what goes on behind the camera, this podcast is a new way for you to meet the crew who are hidden in the credits. F ...
  continue reading
 
Artwork

1
Le Run Down

WRG Studios

Unsubscribe
Unsubscribe
Monthly
 
This podcast allows runners to connect and envision what they could become. Everyone starts somewhere but it’s how you move forward that determines which path you’ll take. For some, running is just exercise, however we believe it is much more than that: it’s mental, physical and in some cases even spiritual. Our guests are inspiring in terms of their accomplishments but they put one foot in front of the other just like everyone else. Hosted on Acast. See acast.com/privacy for more information.
  continue reading
 
Join Sean Lally in conversation about architecture’s future, as both earth’s environment and our human bodies are now open for design. The podcast engages a diverse range of perspectives to get a better picture of the events currently unfolding. This includes philosophers, cultural anthropologists, policy makers, scientists as well as authors of science fiction. Each individual’s work intersects this core topic, but from unique angles. Lally is the author of the book The Air from Other Plane ...
  continue reading
 
This is about real life missing person Trenny Lynn Gibson. Trenny was last seen at approximately 3 pm on October 8, 1976, in Great Smoky Mountains National Park (GSMNP). She was wearing a blue blouse, a pastel blue striped sweater, blue jeans, and blue Adidas shoes. She had on a brown and orange plaid wool jacket, which she had borrowed from Robert Simpson. She has long brown hair, green eyes, is 5’3 and 115 pounds. For more information, please visit Laura Riste's site devoted to Trenny at w ...
  continue reading
 
Artwork

1
Mamas Baked

Laura Mastropietro

Unsubscribe
Unsubscribe
Monthly
 
We're your everyday kind of women. Mom, grandma, aunt, and daughter. Professional coach, executive, and restaurateur. We work full time, manage our lives, and use cannabis. We know cannabis and want to help you navigate this exciting new world where we live, which is "out of the green closet". Join us to learn how to use this magnificent plant as an addition to your wellness routine and lifestyle and get our free Tincture recipe and more at mamasbaked.com @mamasbakedpodcast Support this podc ...
  continue reading
 
Special Topics in Media Studies is a lecture-based podcast that tackles media history one artifact at a time. Each season of the series we will investigate a different mass media theme, medium, or programming genre. While our focus is educational (it is an academic podcast after all), we tailor our conversations toward a broad audience of media enthusiasts.
  continue reading
 
Loading …
show series
 
Send us a text In this third episode of our Confidence Enables Success mini-series we focus on having the confidence to take the shot in those moments that inspire a new direction in our careers. We are honoured to be joined by our guest Mo T who shares his passion for inspiring the next generation of engineers to have the ambition and confidence t…
  continue reading
 
Art meets climate action in South Australia! Learn how creativity and community have driven a pioneering green energy transition, with insights from influential voices like Susan Close and Ruth Mackenzie. Climate Week Special Report. This show is made possible by you! To become a sustaining member go to https://LauraFlanders.org/donate Thank you fo…
  continue reading
 
Know More News with Adam Green https://www.knowmorenews.org/ Watch Live Shows and Support Monthly on Odysee - https://odysee.com/@KnowMoreNews:1?view=membership Subscribe Star: https://www.subscribestar.com/know-more-news Cash App: https://cash.app/$AdamGreenKMN Bitcoin (BTC or XBT) - 3QbS95nqLtamijDTac4UfPtxX9sMpmnLB9 Ethereum (ETH) - 0x3eb6c8b415…
  continue reading
 
In this episode with speak with Laura Green, comedian and public speaker with a viral presence on social media helping runners laugh and enjoy the run. This is a fun conversation about how Laura got into running marathons and what it’s like to make a living as a content creator in the running space. Links Mentioned in This Episode Laura Green on In…
  continue reading
 
Send us a text Welcome to the latest episode of the In-situ Collective podcast! Today, we’re joined by Laura, a passionate advocate for holistic health with a background in nursing and a strong focus on plant-based nutrition and the mind-gut connection. Laura brings her experience from Monash Gait Clinic, St Vincent’s, and Melbourne City Baths as a…
  continue reading
 
You may be unknowingly sabotaging your own career by letting performance reviews and 1:1 meetings slip through your fingers. As a highly-conscientious, high-performing leader, you know that success isn’t just about doing the work—it’s about getting noticed for the impact you’re making. But if your 1:1s and performance reviews feel more like routine…
  continue reading
 
Send us a text Become a supporter of the show! Elevate your fitness journey with the In-situ Athlete subscription! Get a perfectly phased, fully guided workout program that will help you lose weight, build muscle, and have you feeling f*cking amazing. https://www.in-situcollective.com/members Welcome to another episode of the In-situ Collective pod…
  continue reading
 
In this episode we speak with physical therapy doctor, Matthew Silver, about the Six Laws of Running Form. Dr. Matt is author of the book ‘Built to Run -The Runner’s Guide to Fixing Common Injuries, Resolving Pain, and Optimizing Running Performance Now and for Life’. Sponsor Links Joint Health Plus! -Protect your joint cartilage from breakdown dur…
  continue reading
 
In this episode we speak with physical therapy doctor, Matthew Silver, about the Six Laws of Running Form. Dr. Matt is author of the book ‘Built to Run -The Runner’s Guide to Fixing Common Injuries, Resolving Pain, and Optimizing Running Performance Now and for Life’. Sponsor Links Joint Health Plus! -Protect your joint cartilage from breakdown dur…
  continue reading
 
As it dawned on David Sweeney’s father that the people he was investing with online were scammers, he made a shock admission to his family. “I’ve lost all the money,” he said. It was the start of a fight led by his son David against the banks that had allowed about $1 million to leave his father’s accounts. It was an ordeal that lasted for five yea…
  continue reading
 
Paganos del mundo con Laura González desde Estados Unidos nos comparte temas de interés como mitología, magia, devoción e historia. Desde los archivos de Paganos del Mundo te invitamos a disfrutar nuevamente de: Ochpaniztli, Izayo Mazehuali y Laura González comparten reflexiones acerca de las costumbre e importancia del onceavo mes en calendario Az…
  continue reading
 
Spoiler: it’s not Chem 11. We hear how a B.C. science teacher learned to support her students after the 2021 atmospheric river. Now, she’s teaching other teachers how to do the same. Then, we head to Toronto to hear how young Muslims are connecting with nature, and learning to make change, thanks to the group Green Ummah.…
  continue reading
 
Know More News with Adam Green https://www.knowmorenews.org/ Watch Live Shows and Support Monthly on Odysee - https://odysee.com/@KnowMoreNews:1?view=membership Subscribe Star: https://www.subscribestar.com/know-more-news Cash App: https://cash.app/$AdamGreenKMN Bitcoin (BTC or XBT) - 3QbS95nqLtamijDTac4UfPtxX9sMpmnLB9 Ethereum (ETH) - 0x3eb6c8b415…
  continue reading
 
This episode will turn everything you thought you knew about executive presence upside down. If you’re a highly conscientious, high-performing business leader, you know that your success hinges not just on what you say, but how you say it. In a world where your every word is scrutinized, understanding the subtle nuances of executive presence could …
  continue reading
 
Since Donald Trump falsely accused migrants in Springfield, Ohio of eating pet dogs and cats, the US city has made headlines around the world and has been thrown into chaos. Bomb threats have shut down schools and Haitian migrants feel intimidated in their adopted home. So, what’s life really like there for long term residents and the thousands of …
  continue reading
 
Krystal and Saagar discuss how Israel blew up Hezbollah devices, fed rate cut, Teamsters refuse to endorse Dems, shocking Diddy indictment details, conservatives debate Trump abortion policy, NYPD mafia allegations. To become a Breaking Points Premium Member and watch/listen to the show AD FREE, uncut and 1 hour early visit: https://breakingpoints.…
  continue reading
 
A talk programme dedicated to films and television shows, presented by Marcus Ako, Laura Sampson and David Campbell, on Resonance 104.4FM at 7pm (UK) on Fridays and repeats Tuesday 4pm. Podcast episodes available from Monday. #ItsAllAboutThe3Way #ShootTheBreezeShow #TheIdiotOnTheComedyCircuit Reach us on Twitter, on Facebook, email shootthebreezonr…
  continue reading
 
Know More News with Adam Green https://www.knowmorenews.org/ Watch Live Shows and Support Monthly on Odysee - https://odysee.com/@KnowMoreNews:1?view=membership Subscribe Star: https://www.subscribestar.com/know-more-news Cash App: https://cash.app/$AdamGreenKMN Bitcoin (BTC or XBT) - 3QbS95nqLtamijDTac4UfPtxX9sMpmnLB9 Ethereum (ETH) - 0x3eb6c8b415…
  continue reading
 
On Tuesday afternoon in Lebanon, hundreds of pagers used by members of the Hezbollah militant group to communicate, exploded all at once. It was a deadly attack, a young girl is among the dead and almost three thousand others are injured. Israel is being blamed, although it hasn't admitted its role. Today, intelligence expert John Blaxland on the s…
  continue reading
 
Ryan and Emily discuss Hezbollah pagers detonate across Lebanon, JD blames media for Springfield bomb threats, Kamala pressed at NABJ event, China secures key naval port in Pakistan, Matt Walsh joins to discuss his new movie on anti-racism in America. To become a Breaking Points Premium Member and watch/listen to the show AD FREE, uncut and 1 hour …
  continue reading
 
Did you know that nearly half of today’s corporate leaders shouldn't be in their roles? Today we uncover the hidden factors that truly determine leadership success—and why personality may be leading you astray. As a high-performing business leader, you’re constantly striving for excellence, but what if the metrics you’re using to evaluate leadershi…
  continue reading
 
Join us on Powered by Franchising as we sit down with Rachel Poulin from The Cleaning Authority, a leader in the $46 billion cleaning services industry. With a reputation for excellence and an impressive customer acquisition program, The Cleaning Authority helps franchisees achieve high returns, offering scalable, cash-based opportunities. Discover…
  continue reading
 
Instagram is making changes to how teenagers use the social media platform, applying limits to the content they see and who can get in touch with them. It’s a first for a social media giant as concern grows about the harmful content children are exposed to online. The announcement comes as the federal government works on an outright ban of social m…
  continue reading
 
Krystal and Saagar discuss P Diddy arrested, Trump assassin details emerge, Kamala fumbles new interview, Rogan says Kamala won debate, weed war in Florida, Putin threatens war over Ukraine long range strikes, Houthis threaten Tel Aviv with new missile, election predictor reveals 2024 pick. To become a Breaking Points Premium Member and watch/liste…
  continue reading
 
How do top financial advisors turn adversity into opportunity and lead their teams to unprecedented success? Learn about the attributes of leadership that distinguish top-performing financial advisors in this compelling episode of The Breakthrough Advisor. In this episode, Jack Martin sits down with Ron Shurts, Co-Founder and CEO of Annexus, to exp…
  continue reading
 
In a world where resource scarcity leads to ravaging globals wars, societal remnants scavenge post-apocalyptic wastelands in search of fuels to sustain what little remains of civilization. Somewhere between projected future failures and unreliable mythic narrators emerges the chainmetal capper to Mel Gipson's star-making role of "Mad" Max Rockatans…
  continue reading
 
Know More News with Adam Green https://www.knowmorenews.org/ Watch Live Shows and Support Monthly on Odysee - https://odysee.com/@KnowMoreNews:1?view=membership Subscribe Star: https://www.subscribestar.com/know-more-news Cash App: https://cash.app/$AdamGreenKMN Bitcoin (BTC or XBT) - 3QbS95nqLtamijDTac4UfPtxX9sMpmnLB9 Ethereum (ETH) - 0x3eb6c8b415…
  continue reading
 
Krystal and Saagar discuss Trump assassin details, shock Iowa poll, Haitian pet controversy, Trump war on Taylor Swift, JD Vance attacks Krystal, MTG unloads on Laura Loomer, Jill Stein AOC war on Breakfast Club. To become a Breaking Points Premium Member and watch/listen to the show AD FREE, uncut and 1 hour early visit: https://breakingpoints.com…
  continue reading
 
Donald Trump is unharmed after a second apparent assassination attempt, this time on his golf course in Florida. A Secret Service agent opened fire on a gunman after seeing a rifle barrel poking through a fence while the former president was nearby. What does the incident say about the former president’s security and will it win him any more votes?…
  continue reading
 
Ever wonder why people just don’t listen—even when you have something crucial to say? Here's the brutal truth: less than half of what you say is remembered, and that percentage could be as low as 25%. But it’s not just them—it might be you. As a highly-conscientious, high-performing business leader, you’ve worked hard to earn your spot at the table…
  continue reading
 
Send us a text Welcome to the latest episode of the In-situ Collective podcast! In this episode, we dive into the world of supplements, covering popular choices like creatine, protein powder, and electrolytes. Along with breaking down the benefits and best practices for using each, we share real feedback from our clients' experiences—what worked, w…
  continue reading
 
The US election isn’t until November, but voting is starting in some states this week. The polls are tight, but even if Kamala Harris wins more votes overall than Donald Trump, she could still lose the election given the complicated electoral college system. It’s happened before, when Hillary Clinton won the support of millions of more Americans th…
  continue reading
 
Send us a text In this episode, we dive into the ways we transition into autumn, aka the Season of the Witch, as kitchen witches, the shadow work we do, the way ancestors inform this time, and the fun recipes we love to make! We kick off with a discussion with Beck Lawrence, proprietor of the Serpent's Key in Hanover to share the ways you can get i…
  continue reading
 
Paganos del mundo con Mónica Gobbin desde Argentina nos comparte temas de interés como mitología, magia, devoción e historia. Septiembre, mes de la Diosa. Para celebrarla Mónica recibe a Paulina Carreño (Chile), Sacerdotisa del Cerro La Campana y Sacerdotisa de la Diosa de la Cordillera de Los Andes. Ella nos hablará sobre la Diosa de la Cordillera…
  continue reading
 
Conservation photographer Neil Ever Osborne was on a dream expedition to see emperor penguins in Antarctica, but the images he brought back are haunting. Now, in a new exhibit in Toronto, Neil says he's trying to "put these images to work" for the planet. Meanwhile in Vancouver, three choreographers aim to express their inexpressible frustration ab…
  continue reading
 
Rise up, Pagans! Pagan Pride began in 1998, and soon spread worldwide, fostering community and pride in Pagan beliefs around the planet. Begin celebrating by listening to music about the spirit of Pagan pride, featuring music by Spiral Rhythm, Abi Spinner McBride, Celia Farran, and more.By Circle Sanctuary Network Podcasts
  continue reading
 
Welcome back to Environmental Professionals Radio, Connecting the Environmental Professionals Community Through Conversation, with your hosts Laura Thorne and Nic Frederick! On today’s episode, we talk with Sunny Fleming, Director of Environment, Conservation, and Natural Resource Solutions at Esri about Geographic AI, CEQ Policy Updates, and Devel…
  continue reading
 
Loading …

Quick Reference Guide