Hi, I'm George Kau and today I'm excited to be with Jonah Richmond and we're gonna be talking about What does empathic marketing mean? Jonah great to have you here. Hey, thanks for having me George Yeah, so let me go ahead and share with the audience your Background your bio and then we'll get into this conversation. So Jonah helps coaches healers and heart-centered educators Attract clients and students online. He has been studying online marketing since 2012 and he has led over a hundred in-person and online workshops Jonah is also a trainer in compassionate communication a modality that empath and empathizes Authentic self-expression self-expression and empathic listening he combines Compassionate communication with ethical marketing strategies to create a unique style of marketing And Jonah is also a member of my master heart business mentoring group. So I'm grateful for for his presence in there as well So and I just like to say to really fast that I actually just discovered you I think six months ago, maybe even less than six months ago and And I've been loving your program. I've been in it for I think two months now and as soon as I saw you I was like this guy's this guy's feels so aligned with my heart and I've been just just really enjoying the program. So just wanted to let your listeners know Appreciate it. Yeah, thank you and thank you for helping out others in the program too with your with your marketing coaching. So Let's start with this idea that a lot of people think marketing is about Broadcasting, you know, you got to get visible get attention make sure people see your message So it's all about like this, you know, this this direction of things But you kind of see it differently and I'd love for you to share with your office share with the audience what that is for sure. Yeah So, yeah, I mean, I'll just share with everyone that I've been I mean, I've been studying marketing now for for about 10 years But it started because it started at first I was a massage therapist for a little while I didn't really like that that much actually but I I started studying compassionate communication and this was because I I grew up with a lot of anxiety like I I was just like born with a lot of social anxiety particularly and Compassionate communication more than anything else and some other tools as well really helped me find a deep sense of self-love and And just helped me become a really happier a much happier person and so one of the things I love about that modality is the emphasis on really deeply hearing and Understanding the experience of another person and then having that experience like there's something really healing about the and therapeutic about the experience of just being really understood and So as I was studying sales and marketing over the past 10 years Working on growing a business sharing this though that modality that I love I started to to look at it through that lens and I realized that That Marketing is so much Actually about listening like we think of marketing like you said is just like we're putting ourselves out there And we're being really loud and we're trying to get attention and we're trying to show everyone how amazing we are and And there is an aspect of that, but there's but a big part of it I found is is really listening like like I find that that the best marketing copy and the best Educational content out there is it is when you're really letting your people know how well you understand them and how much you've been listening and hearing like Like these these are the challenges that i'm hearing you say and that you're having and these are the The feelings you're having and this is what you're really wanting to attain and when you're creating and you're putting yourself out there by In a way that's really just kind of actively letting people know that you hear them That I think is like a huge percentage of really effective marketing Yeah, and and and so seeing it that way has really helped me feel as a more introverted person Enjoy the process. So I because I feel like I can do that. I don't really like like gloating on myself, but right but Putting focusing on hearing others is something that really yes It marketing when it's done well And authentically is about relationship Right and so in any relationship if we're not Listening in a way that they feel heard We're not doing a good good job of listening. So thank you for that um another idea that that you talk about is How marketing is not linear? It's not linear and um tell us what you mean by that and how does that show up in in today's world? Yeah, um so I mean so a lot of I think a lot of the ways that marketing is done and taught these days is actually in a very It is what I would see as a linear way and actually I got this idea from from andre chaperone. He's uh, he teaches Email marketing and some some other styles of marketing as well and So but it's the idea that a lot of common marketing these days is taught in a way where everything happens In it's like you try and get people to go from one step to the next So it's like you put out a an ad and then the ad is trying to get you to click to the next page And then the page is trying to get you to sign up for the webinar and the webinar is trying to get you to sign up for the For the offer that they're selling and then the and then in the offer They're trying to get you to sign up for a more expensive offer And and the whole thing is it's a very linear track. It's like I want my audience to go through this exact series of steps Every single step is is set up in a way that is that is just trying to get you to take the next step So so they use a lot of methods to To try and create scarcity and pressure and FOMO to get you to to kind of pressure you to take the next step And so As andre chaperone calls it. He says that he believes that a lot of buyers don't actually like that I mean sellers as marketers marketers love that because you can kind of measure every step And try and optimize how many people move from one step to the next But he's like buyers don't really like that and that's what feels true to me that really What most of us prefer is is what he calls a choose your own adventure approach Which is like You you find ways for people to discover you and then they can and this is what I like george You're a great example of this Like you you put out a lot of content and then you can go to your website And there's a lot of you have a lot of blogs that you've written And there's just a way where you can kind of find your own way to absorb and get to know Us marketers or whatever it is that we're putting out there What whatever our modality is when people can find their own way to to learn about us And about our methods and our theories then that tends to be the way that they actually want to Want to learn and become In our to ultimately become a client potentially And part of that is the I'm kind of blinking on what I was going to say. No, I mean it's perfect. I mean sales funnels is is really What most of us are are are are taught when we start learning marketing these days It's been around for for years But uh, yeah, it's thank you for kind of explaining it so well. It's like, okay, here's what happens Here's what trying to pressure people to take the next step optimize it so that there's more a higher conversion rate to the next step and um, and and all of these Yeah, one thing I remember what I wanted to say and then it's like So there's this there's this pressure Like like the marketer when the marketer thinks that way usually they're like they're thinking short term like how fast can I get them Into the sale and so when you think of more of a choose your own adventure approach it's like You you think of it as like people Like people can take time like you might have someone who discovers you today and they sign up for Two years later and when you think that way You might have Less sales in the short run, but in the long run you're more likely to build a really sustainable business that people feel good about I was I was actually I've signed up for things that use that kind of method before And and for me I always felt like even if I enjoyed Some of what I was learning I always felt this little twinge of distrust for them And there's a way where where like the the authentic like feeling really trust trusting of who I Work with is is important to me and I think it's important to a lot of people and those kind of methods I feel Push people in the other direction. Yeah, that pressure Yeah, and you know I it's it's I was gonna say I'm sorry. You had to have that experience But in a way having had that experience, you really know how to gut Feeling what it's like that so many people have gone through and what you're trying to do differently You know truly and you have a very strong reason to do it differently Um, yeah, you know the thing about the sales funnel stuff and measuring every step You spoke so well about it is that What's not being measured or observed is the actual mind and heart of The person who's all the people who are source who are seeing your sales funnel who are experiencing it All they can see is the external click or the external sign-up or the external purchase They can't see the internal psychology And so it's like how many people are we turning off? And what when the other thing you said about how you know these linear ways give you short-term results Maybe sometimes Many times doesn't work people don't tell you that but sometimes they give you short-term results And they don't tend to build a long-term relationship and a long-term business and I Gave up on the linear marketing in 2013 essentially and started doing You know, like you said the choosing an adventure style in 2014 or so And I can tell you it really has my business has only gone up every year and it's gotten easier every year And so it's it's I wouldn't have been able to It's hard to to really believe it until you hear other people say no, it really doesn't work So I want to be one voice and you as well as a yes You don't have to do it in a linear way. So one of the things you also talk about is The three conditions that are needed for a client to say yes to you or a sale to happen. So Talk us through this talk us through this three Yeah, right. Um, so so the three conditions As I see it that that people need especially if we're doing a service-based work where they're where People are going to hire us to learn from us or or do coaching with us Is safety trust and desire and So so like desire is is like people kind of miss All in all of these in the way that they do their marketing And uh And desire is kind of the obvious one It's like you need to be offering them something that they have a genuine desire for and some people miss miss that it's like you the people think like it's kind of like the The idea of do they like sell them what they want Like what they desire and then give them what they need And some people try and market in a way that's focused more on what they What they need, but they might not feel a desire for it So it's helpful to just think of that like are people desiring this thing enough For for me to for them to pay for it. So that's just the first step. Um, but then so there's there's trust and safety and trust is It is the sense that people get the sense from you that you Are able to help them like you have you have the expertise or the background And this is also something that a lot of people talk about But what I think people don't talk about that much Is the third one which is safety um And safety is is like you don't It doesn't need to be there as much if you're just selling a product But if you're working with someone one-on-one What I find is that a lot of people really want to get a sense that they that they're really safe with you Especially if you're a one-on-one coach Or if you're in a group program that if they're in a group program with you that they're facilitating um That that they want to know That I I can feel safe with this person. I can I can share My real fears and my struggles and my pain And and know that this person is going to understand me. They're not going to judge me or Try and act like the challenge isn't as isn't as challenging as it is like they're gonna they're gonna lean in and and offer kind of an empathic way of being And uh, and so safety I think is really important like I found that that's actually been like having been a compassionate communication practitioner and trainer all these years that that's been my greatest asset when it comes to marketing and sales That that a huge percentage of people I mean, yeah, I almost want to say just about everyone who hires me has ever hired me Has has said that part of the reason they did it was because of how well I listened to them And uh and and another thing about about marketing is Like one of the things I started learning early on was the value of having one-on-one conversations with people Like like you could say like a sales call or an enrollment call Which I don't I don't love the word sales or even enrollment really it sort of feels like we're doing something to them but it's like having a conversation Where like a lot of people just want to try and get sales from a sales page or they think that's what you're supposed to do Like you create a sales page online and people find that and then they they sign up But most people I find Like it's much easier for me Or and I think for for all of us to have people sign up with us when they had a conversation with us And so for me like some people think of sales or they teach sales in a way That's like overcoming objections and trying to get the person to buy But I find that if I talk to someone and I have like like, you know, some structure for the way that I do it But then I really emphasize a lot of listening People usually want to work with me I mean, especially if they trust me and they desire the thing that I'm helping them get It's like adding that piece of having the experience of knowing. Wow. I feel really safe with this person Um Usually leads people to want to hire me and I don't have to pressure them. I don't have to talk them into it It's just it's just letting them know like giving them the experience of connecting with me That's great. And really nice. Yeah, I love I love this little triangle of what how how Yeah, why why people say yes to to our work Yeah, and uh It's like, you know, another way I might think about it is that the way that you are doing marketing is like you're bringing love to people you know The empathic listening is an act of love It's an act of service and so Whether or not they actually hire you You have blessed them in that way, you know, and so it's a really wonderful thing to do um I guess the last question I have for you and last thing we can talk about is um You know, this is in regards to building trust a lot of A lot of times we're taught in mark in traditional marketing to like Make it sound really good. Like, oh my god. This has this sounds so good Right. Oh loose loose 50 pounds in a week. It probably doesn't sound that that sounds unhealthy But but you know, it's like, yeah, you'll lose 50 pounds in this program or you'll make six figures By you know working with me or whatever So tell us what your what your thoughts are on on that kind of thing um, yeah, so I mean, yeah, what you're speaking of. I see is like the traditional I mean a lot of common marketing, especially online has these very grand promises like Yeah, you're gonna make six figures very quickly Um, or lose weight Really fast or like you're gonna lose all this weight without dieting or exercise like something that just sounds really good um But I think the thing that That I find that that I really try to not Lean into is the way that that's done particularly around Making things seem easy like Like like saying, oh, it's so easy To earn six figures if you just follow my three-step formula That anyone can do it like a five-year-old can do this. Um, I mean, maybe a five-year-old could if they're They're smart, but it's like it's like the idea of saying that it's so easy Um, I think puts people in the wrong mindset. I think it can be harmful Especially when when the thing that they're wanting to achieve is is not actually that easy And growing a six-figure business as an example is not Is not Really that easy for most people. I mean, maybe there's those few people who kind of got lucky or they had the right resources or the right connections and It kind of just fell into their lap But the majority of people that's not the case and to mark it in a way where you're trying to Make that seem like it is So that like, oh, yeah, I want to buy your course. I want it to be super easy. I want to be able to have a four-hour work week Is is uh and and then make six figures doing it like it's um It's is not the way that that I believe is is a good way to to grow a long-term sustainable business because The more that if we're marketing that way And I mean and and some of your listeners maybe have had this experience of like Being in being in a in a program where you are marketed to that way You're so much more likely to feel disappointed to feel cheated Um, and I don't think that that lends people to want to to want to keep working with you more or Or referring you to other people Like like it it may increase sales because people like the idea of it being easy so what what I like to do instead is to emphasize the Like in in my when I when I speak with people and when I create content is to emphasize the the value of of taking of going through the challenge Of of really stepping into like if you're someone if i'm talking to someone and they're considering Being an entrepreneur and they haven't like fully committed to it yet I'm gonna I'm gonna emphasize like yeah, this is it's not gonna be easy I don't have a three-step process that's gonna make it so your six figures in two months like nobody does And they're lying to you if they say that they do And so I'm gonna be honest like like are you wanting to do something that is going to call on you to really step into your heroic self or your your You know like the part of you that that likes to embrace challenges in life that likes to overcome obstacles And and I think that that emphasizing these more strong parts of ourselves Is the way that I prefer to to market something especially if we're If if you're a coach and you're helping people with something that's challenging rather than trying to claim that it's easy Yeah, I love it. I love it. You know Sometimes the people go well, but like they're giving us case studies Of this client or themselves having earned six figures in two months You know and I like I'm like well, even if that's true, let's just assume that they're not lying to us And that they're giving us true numbers. All right, let's assume that what we are not seeing Is the years of work That built the foundation Where they could send out that email and earn $50,000 in one email or whatever they they're telling right like like It's kind of it's kind of like if someone told you listen I'm going to train you how to it's easy to run a five minute mile or six whatever six minute mile Five minute mile. Let's say it's easy to run a five minute mile Yeah, look look at me. I you know, I'm doing it doesn't look easy Yeah, well, yeah, we're like we're like I hope so and so do it We only work together two sessions and now they can do it, but yeah Yeah, they didn't tell you that they were already running a five minute and 20 second mile It's like it's like yeah after two sessions now they're running a five minute mile But they don't tell you all where the person was already at they don't tell you in those case studies where they're at Or they tell you some rags richest story They don't tell you all the other back end Of benefits that they had and all the privilege that they had to like but you know make that seem so easy And so yeah, thank you for calling us out. It's so so important. Well I hope everyone who's been listening and watching has felt Encouraged in to do marketing in a more authentic empathic way And Jonah you have great content that you're you're sharing freely On your website as also on instagram too. I enjoy seeing your instagram content So I will be sure to put the links In the notes. So folks be sure to check out Jonah's instagram for sure his website I also actually really like his website. It's very clean. It's very it's actually a good example for what a A minimalistic but effective website could be so be sure to check out Jonah's website to see How you might want to emulate something like that for your own Jonah, is there anything else you want to say about what service you offer to the people? Yeah, so I So a couple of things one is I do one-on-one coaching So you can you can go to my site and just read a little bit more about how I do that for for small business owners particularly coaches healers and online educators Or in person I my business used to be a lot of doing in person workshops. So I help I can help people with that as well But I also I have a a workshop coming up that I'm offering It's like I was talking about having conversations Like sales conversations, but really what I see is just connecting conversations with people who may be interested in working with you And so I'm putting on a workshop where I teach my whole process for how I do that and how I how I have those How I get into conversations with those people And it's called from followers to clients and I You can go to my website and Read more about that. But I'm actually offering it for free. This is it's a it's a new workshop So I won't I don't intend to offer it for free forever But this first round I'm really wanting to get People in there and to get feedback and So So yeah, so it's kind of like a beta a beta run of of course Yeah, it's really great And I know some people are going to be watching this months or even years after we record this So by the time you watch this you probably have to pay for the workshop, but it's still going to be worth doing It's online, of course, so anyone in the world can take it And um, it's going to be worth it. So no matter what what you know, I'm sure Jonah is going to charge a very reasonable price. So for sure, and then one thing I just want to say about it too is um It's gonna it's going to be the kind like like my background is leading workshops where there's a lot of interaction with with Participants and so just so you know If if you like that you're going to love this workshop If you like to spend to like to connect with other participants and get to practice and and network and And connect then you're then you're going to really like this workshop. Excellent. Excellent. Yeah Well, thank you so much Jonah for doing the work that you do and the way that you do it And um, yeah, I hope people will connect with you and benefit as well Thank you. Thanks so much. Thanks for having me George


So I'm gonna do a video today on VirtualBox. Yes, the Oracle VirtualBox. Now I see people going, I like ESX, I like KVM, do a video on Proxmox. Working on doing some of the other comparisons, you can find some other comparisons online for speed differences between them, but there's a reason I like VirtualBox. And the first virtualization I really worked with was VMware, which I was really happy with, and I was really excited when VirtualBox came along. And despite not liking Oracle as a company for a whole litany of reasons, this is a product I really think they've done a wonderful job on. It's cross-platform. I did a video on how to set this up headless with PHP VirtualBox, but I wanna go over some of the features and some of the reasons I like it and how I build virtual machines with it, because I do a lot of my testing with it, and a lot of it has to do with the absolute simplicity of this. And I know how to do complicated things, but it doesn't mean I always want to do complicated things. I like when things are super simple. And this is no exception. So with VirtualBox, and we'll quickly start with, let's create a new virtual machine. These are all my existing ones in here. And we're gonna start with how to create a new one. I'm not gonna really cover how to load it. You can download it from their website. You know, just pick which platform you're running on, are you running Windows, OSX, Linux distribution, or even Solaris. So even if you're running a Linux distribution, they have a bunch of different versions, but you can also then just download the all distributions that do not require some of the different libraries that you may find in these. So in short, you can find a platform to run it on. Now, one of the nice things is, it doesn't really matter which platform you're running on. I can create the export files and you can import them to your platform. So I can create a virtual machine on my Linux box of a Windows machine, export it, and it can be running it on another Windows machine. So you can export and import each one of these. And that's a real big feature that matters to me is being able to easily import and export the systems to other people's platforms. We've even done this for customers. We've created a virtual system they needed something specific for and we export it out and they can import it and run virtual box on their Windows box, even though I'm running Windows. And that's really what a hypervisor does. So it allows you to create a common environment for a program to run in with common settings for each of them. Now, there's different types of hypervisors. Type one and type two hypervisor. Virtual box is a type two hypervisor. And what that means is it runs on a guest OS. Your type one hypervisors run directly. Let's look at ESX server. That's a type one hypervisor. So it's an operating system into itself and then it runs on there. So the system becomes like, you see this in a lot of data centers, they run type one hypervisors or it's an integral part of the operating system like I believe Hyper-V is with Windows. So it's integrated into the operating system, not a separate program you load. So we're gonna cover specifically this and how to use it and how to get it going. So let's just walk you through what it is to create a new virtual machine. This is really easy to do. So this is our test machine and we can choose what we're gonna run. We can run Windows on this if we want. What these do is it sets some parameters on their Windows, Linux, BSD, other and it sets some of the parameters on there and we'll get into some of those. You can go right to expert mode and just start setting up things yourself but let's just use the guided mode. So we're gonna create this test, test machine. And sometimes it makes assumption. If I actually start typing a bunch to it defaults over to Linux. You know I have Linux on here so we'll choose this. You can choose versions of there. Next, how much memory do you wanna allocate? So I have 16 gigs RAM which means safely it will let me allocate this. You can allocate all of it. Your system run on memory and you'll end up with problems.  We'll give it a couple gigs of RAM. Create a virtual hard disk now. Use an existing virtual hard disk. So here's all the hard disks I have. Apparently one of them is broken because I disconnected it but here's all the virtual hard disks I have and you can attach, you can have a virtual machine but attach other hard disks from your other virtual machines if you wanted to. That kinda makes an interesting scenario where you wanna share a drive between them. Now you can't start both virtual machines at the same time but if you wanted to see what happens when you have a virtual machine and you copy a file or you share the hard drive between them to look at what a different OS would look like booting. So you have a different boot one. It lets you do all kinds of fun playing and things like that. For example, I've done this when I wanna see how to import, I have my FreeNAS one and then I reattach a duplicate FreeNAS to the same hard drives and I import them and it's an easy way to do a test of how to import and array and it's a great learning tool. So create virtual hard disk now, sure. VDI default virtual box image. These are a couple other ones and this is something I like about virtual box. It supports multiple versions of the virtual hard drive file by default their own is the VDI but this allows you if you're using some of the other virtualization and copy the files over there and bring them into Oracle virtual box. It does support importing and using other hard drives. Now you can create fixed size or dynamic allocated to highly recommend dynamically allocated and what that does is you decide how big you want the drive to be. So we're gonna give it a 80 gig hard drive. Now if you choose fixed size, it allocates 80 gigs right now for the file but what if you're not using all 80 gigs? You just wanna have it easily expanded up to that. Well, you say dynamic. 80 gigs dynamic means it only creates a file that's super small. Here's our test machine. Now that it's created and I'm gonna show you what it actually did for the hard drive. Now we haven't booted this, we haven't turned it on yet. So this is really basic and no files in it yet which means the hard drive size will be really small. So by default and a lot of systems I chose all the defaults when I set this up. It goes to home virtual box VMs which here's all the different VMs I have. Here's our test machine and here's the files related to it. So the VDI is the virtual device interface for the hard drive and you can see it's only taken up two megabytes but we look at something like one of my other ones here. Whoops, let's look at the PF Sense testing. I think I have an 80 gig hard drive allocated to that but it's only taking up 1.5 gigs because it only takes up as much space as you're using. The OS can see all of the space. It sees an 80 gig hard drive but on the operating system level it's only taking up as much hard drive as you have files loaded onto there. Now you're probably thinking, okay, what if I make the jump 30 gigs on there but then back it off back down? Well, you kind of end up with a problem of it will still allocate the space.  That is an option on there. Generally I don't recommend storing anything on the VDIs. I use them and create shares in order to share back from the guest OS with the host OS. And we're gonna get into that once we set up the virtual machine. So that being said, let's talk about the system here. So we have a floppy optical and hard disk as our boot options. This is essentially your BIOS. You don't have a BIOS like you normally do. So you sell your settings beforehand. We can even do network booting which maybe we'll even, we can even show you how that works. Processor, how many cores do you have? So you don't wanna give it all the cores you'll say invalid settings detected. And because I have a system that does show eight cores but it's the four core plus hyperthreaded. And because of that, you only get to allocate the four physical cores to this. Then you can say execution cap and what you're doing is saying how much do I need to push to it in terms of processing power? Hardware virtualization. So this is, so you can actually send based on the OS this comes onto the OS settings what type of virtualization you wanna flow through there. The VTX, EMD, nested paging, so the hardware. You have to have obviously a processor that supports this to even get virtual box running because if you don't have a process that's supported for virtualization, well, that isn't gonna work. This is Hyper-V for Windows, KVM for Linux. And it's just, that's the type of virtualization that it recognizes behind the scenes. Display, video memory, monitor count. This is pretty cool. I have three monitors. You can actually set it up to reallocate to all three monitors. Once you go to more, you'll have a problem but this is kind of cool. And then we just slide the memory over here for how much video memory I'll agree. Now, this is more of a Linux issue that I have. My video card seems to have a hard time with 3D and 2D acceleration. And I think I showed this in one of my videos I did. You could see it kind of not running really well. I don't know why it's an NVIDIA card but sometimes that seems to happen in Linux. I'm still troubleshooting now but it works better. I will admit, this is something that does seem to work a little better in Windows. I think that's just because the video card I have and I don't do anything 3D so it's not really made a big deal to me. Here's our storage, controller type IDE, controller type SATA. Now, it wants to put the CD-ROM and adds one by default and it wants to put that in IDE and that seems fine. Then it decides that the rest should be SATA. Then you can even change the type of SATA. Man, it doesn't have any other options here. Port count. So you can show different things. He selects the account of storage, SATA controller. So you have at least one. This gives it multiple ports like for the hot swap. I believe it's just an OS thing. I usually leave it at one. And then what I do is I just add more. So we add a new storage, add a hard disk, create a new, new virtual disk one. And we'll just make this one 100 gig. Same thing dynamically. Create. And now I have two hard drives attached to this. And you can control which port they're attached to. This is what it shows up in the OS. So we have the port count of twos, these two drives. And we can say, I want this to show up at a different port number. And if I want to delete it, I can simply hit minus and get rid of it. You can even add at the same point. I can add another SCSI controller, floppy controller, USB controller for USB devices, which is interesting too. So you can actually add a hard disk. And we're just gonna, whoop, we'll go ahead and add another hard disk. And we can make this one work on the USB controller. Kind of neat. Also, if you notice in here when I'm doing this, if I do want to add hard disk, choose existing, one of the advantages you have there is all the virtual hard disk types. This is where you can go through and import different types of virtual. Now we're using VDI, which is the default for virtual box, but this allows you to choose if I had a VHD file or something created from VMware, I can open up other virtual hard disk files.  There's a lot of ways you can convert from one type to another. This not only, you don't have to convert it, you can actually open it and use it, not like in some read-only import mode. It lets you use other virtual hard disk file types, which is pretty cool. So here's your audio. Pulse Audio is the default, but you can set up the host audio driver and then audio controller, what kind it shows up in there. Intel ICHC 97 or a Sound Blaster 16, which I think is cool that it supports that, that brings back some memories. This is the host audio as in what's on my system, which is Pulse Audio, and then this is the controller. Network Adapter. Now by default, it always wants to do NAT. And you can put it behind a NAT so it creates its own virtual NAT environment, which is cool. And it also, you can attach it to an entire NAT network, you can attach it to no network, but have the network card in there. I usually choose bridged. And what that does, bridging means share your host adapter and be exactly on the same network. Now, you may have some testing procedures you want it behind a NAT, so you want each one on there, easy enough to do. And you can then forward special ports and it'll get its, it'll go through your IP address to that port, to that behind there.  I've had little problems with the host IP, guest IP. I've had to just not work. And I don't really, I've had to tweak it a little bit. Not super thrilled with how well it works. It's kind of hokey in my opinion. It's not a real firewall. Just a simple port forwarding. So if you're trying to do any testing like I do with PF Sense, you really need it in bridged to make this all work. So we'll leave it a bridge. Now, I only have one network card on my computer. This becomes an issue on my laptop because I have it bridged to my Wi-Fi. But if I want a virtual machine connected to the direct network, I either have to A install a second adapter and you say bridged, whoops, and you attach it to the other network adapter. That way if my physics, I'm only on Wi-Fi, it has access. If I'm on hard line, it has access. So that's kind of a little side note that you have to do there. If you're running this on a laptop or anything with dual network cards, you have to choose which network. Now in our own virtual stack using virtual machine, we have multiple network cards because it connects to physical different networks. So some of the machines that I want on one network are attached to that network card. Other machines on the other and some machines on both, depending on how I want to set them up. So, and then we have the Intel is the default. So Intel MT desktop server. These are the emulated network cards that you can choose in here. You can also choose different MAC addresses. So if you wanted to say that it comes up with one randomly and you can actually rotate the MAC address and it'll just keep rotating them around, whether or not you want the cable connected or not.  So I thought that's kind of cool. But a promiscuous mode is, does it allow to see the other traffic on there and it allows you to see the other traffic of, allow VMs, allow all? It's tying to your network adapter. So maybe you want to set up something sniffing and you build it in a VM and you want it to share with your network interface directly. So you can allow this to be promiscuous. By default, it's deny, which is good because you don't necessarily want that.  So I don't know if I want it all on a network. That's kind of up to you. Serial ports, kind of neat that you can do this on here. I have not done a lot with these but we have a couple of clients that we might be doing this for because they're running Windows 95 and DOS programs and the hardware's really old. So we're looking at methods and I know there's probably some ways to do this where you can pipe it to other devices on the computer and emulate the serial. And for example, in Linux, like you can see right here, it's dev TTYS0. So you put a serial card in a new machine that can run something faster, load your older program, then map that program to the serial port externally. So it thinks it's running on native hardware. It has serial port access to the device that it needs to have serial access to and it runs in a nice virtualized system on newer hardware. So it's kind of cool that they have support for it. I've not done a lot of testing. I just don't have any serial devices but we're actually looking at a solution for some of our clients. We literally have clients running old DOS machines and we may move them into here. Now, USB controllers. You have the ability to get the USB 2.0 and USB 3.0. Side note, to get this functionality to work, there is what's called virtual box extras right on your website. It's right on your downloads page. It doesn't matter what you're running. You load the extras and you get all this functionality in here. So this allows you to do things. Now on Linux, side note, and it does let you do this really easily. When it's doing it, it will add and create your user and in a bunch of it seems to work perfectly fine but you want to have a special user group called VBox users that adds the USB support. That way you can take USB devices and make sure you have permission to share them with the virtual box and I'll quickly show you how that works. So if I wanted to take, I'm not gonna do right now. I'll make my microphone or even my mouse. Oh, my phone's plugged in. And that's a good example. By doing this, when I start this virtual machine, my phone will disconnect from my machine because you can't have USB devices attached twice, so to speak. You can attach it to my OS and then a virtual OS but this will push it to there. And I've had to do this when I was doing special updates to my phone. Well, not my phone, but other devices. I run Linux and my device needed a Windows box to load an update.  By doing that, you get to have all the cool features in Windows and I don't have to run Windows. I can say, cool, I got this cool feature. I got the software. I just had to do this recently with my Canon camera. When I was looking up one of the older ones, the better software is actually someone wrote a little Windows program that gives you some of the shutter information and I was curious about it. I had trouble with the Linux version which was out of date but someone has a new Windows version of it. I go in here, I hit plus, I choose the device and as soon as I fired it up, it moves right over there. I can push my webcam right into Windows, for example, so whenever I fire this up or whatever the guest operating system is, including Linux. So kind of neat that it lets you do that and then I hit minus. You can also create special filters to find certain devices, filter, vendor ID, remote any. It's kind of tricky but if you wanted to do some customized USB stuff, I've not really had much use for that. Just adding the device going, yep, not my phone's there and there goes my mouse. Be careful putting the mouse there because well, you'll lose the mouse control when you do it but kind of neat that you can do that. Shared folders. This is, we'll select a folder path and we'll just select my home drive, for example. Folder name, read only, auto mount. So what this does inside the guest machine, this will let me mount my home drive as a shared drive within there, Linux or Windows. And by doing this, this allows you to easily without having to do any sharing or Samba services on my Linux box here or in Windows, you don't have to like share a folder back within there, I create, I just want to share whatever directory and you can share multiple shares and they show up as hard drives in Windows and they show up as mount points in Linux but this is a nice way so you don't have to store all your data in the virtual drives. So my Windows boxes are fairly small because I just load the apps I need to run on them which is pretty much just Photoshop. I have Photoshop running on there but I'm not storing any data within the virtual machine itself. So my virtual VDI file does not get very big because all the data and everything else is being stored elsewhere. This makes it really easy because that way my system is portable and I can just export it to another system. Now here's some of the user interface stuff. You can show the full screen seamless, whether or not you want to show these little tool bars and things like that. That's kind of a personal preference if you want them all on there. They allow you to click on different things and this is how you decide which ones will show up at the bottom. I don't really have them turned on but I think by default they're turned on and I turned a lot of that off so the user interface is much cleaner without a bunch of extra things on there. So now we got our test machine settings. We got all these little settings set up. One last thing is I wanna make sure. So right here is let's go ahead and choose virtual file. I got a bunch of ISOs here. Let's choose the Ubuntu 17 desktop open. So now I can chose a CD-ROM drive and attach. These are just ISO files. I can remove it so it's empty or go back here and remember some of the last ones I did and go right here, it's attached. Then we go to general and we're gonna want to choose the optical. Don't have a floppy. It'll ignore it, it doesn't give an error. So optical is my first boot, pointing device, USB tablet, all of this is fine. I mean you can play with these if you want but the defaults work fine and we're gonna go ahead and start the virtual machine. Now once you go in here, I'm moving my mouse around but nothing's happening because I've locked into the virtual machine but by pressing the right control key, I've now released the virtual machine control. So if you get stuck in a virtual machine, if you see right here at the bottom, it says right control and this tells you where it's captured. So right now, see how it's green and now it's not green. It captures the mouse, it captures controls so all my key controls are being focused into the VM. Now you can choose a different option if you want for what is the hot key. The default is right control. I leave it at default that way I don't have to think about it each time especially if I'm using someone else's machine going, oh yeah, what did you map it to? Cause I map mine differently. What was it used to be mapped to? But the good news is it shows you down at the bottom what it's mapped to on this part of the virtual machine. Now on this part, it's only running at whatever the native resolution compared to my resolution that's why you see it kind of small. I can stretch it, well I guess it doesn't stretch but you can see, there's probably a stretch option here. But anyways, you can adjust the window size, these options up here at the top. Another thing to note while this is running, and we go ahead and lock out of it, the settings for this are grayed out. So there's things I can't really do. I can scale the display. So I can, I guess I can change that. Yep, that doubled the scale of it. All right, and I changed it back. But everything else you may have noticed, I can add a shared folder still. I can not add a USB, well can I? Okay, I can add a USB to it. Serial's grayed out. And what happens is when you're doing these it's just graying out all the different functions that you can't do. So we actually didn't save to bridge on that. Audio can't be changed. These are just things you can't change live. Wish you could plug in hard drives live but there's not a way to hot swap them live without shutting down the machine. So hit okay. So now we can go here and show the machine reset, close, save state. And it does like a power down save state which I'll show you real quick here. So it's saved and locked in that state and when we started again, it starts up exactly where it was. Now, even while this is running, you can run multiple virtual machines at the same time.  So we let it actually boot up. I'm gonna move this down. So that's booting Ubuntu right now and let's fire up a Windows 7 box. So here's my Windows 7 box that I used with Photoshop on there. So there's that one. Well, and here's the Ubuntu one running. So now I've got this and I chose something wrong because instead it's asked me for a login. It should have just logged in but it decided not to. Ah, it doesn't matter. We're gonna actually do this when we do this save the machine state send shutdown signal so we can actually tell it to do a graceful shutdown or we can just suspensionally pull the plug. So we'll shut that one down. You get the idea of how easy it is to set up a virtual machine or install something on there. But this is also, this is me running my Windows machine. Now I can view in scaled seamless and other modes but it kind of gets you the idea of how quickly it'll boot up at least if you have a fast computer. So here's this virtual machine running. Now by doing this, I'm gonna shut this one down now. By the way, these are running on an SSD. This is real time how fast they are. One advantage is definitely run these on an SSD huge speed improvement because there's a lot of IO wait if you run these on something else. So let's get rid of our test machines. I don't need it. And when you remove it, you can remove only the machine and leave the virtual files. I wanna delete all the files. Now, let's talk about a little bit more detail. So here's how it runs in Windows and we'll start this one back up real quick here. First of all, I'll show you the settings of this particular machine, shared folders. I have what I call my data drive which is my three terabyte drive where I have all my graphics files and everything for Photoshop which this Windows seven boxes for running Photoshop essentially. That's part of my workflow. I've tried other tools in Linux that just can't really get into them quite as much. So this is a big part of my workflows. You go here, open a Photoshop. I know it's not the latest version but it's what I bought and I haven't moved to the creative cloud. And then I pull up my YouTube template and then I edit my YouTube stuff. And when I go to here, computer and we see the data drive, there's all kinds of graphics I have. Graphics we're working on for Windows, it works perfectly fine. And as you can tell, Photoshop's working in real time even without 3D acceleration or nothing. I've got no problems with this. It just works great. So there's running my Windows programs inside of here and they run, like I said, they run perfectly fine full version of Windows and automatically I didn't map this drive by going through and I can probably map another drive for testing. So we go here, settings, we'll add another drive. Let's choose my home, auto mount. I may have to restart the virtual machine. Did it mount it automatically? No. Let's restart it real quick. And there's my home drive. So pretty straightforward for adding hard drives in here and reboot. And once again, I'm not storing any data. So there's only 28 gigs and I've only got an allocated 62 gig drive on here. So no big deal. It's only taken up that much room. So that was pretty much the simplistic of it. Now let's get into something a little bit more advanced and this is where I have a lot of fun doing the testing is cloning the machines. And I love that they have a sheep. It's hard to see that little icon as a sheep so we clone it. And when we clone a device, there's two options. Window seven clone. Next, full clone or link clone. Full clone is what it sounds like. A complete duplicate of the virtual machine. I'm gonna do a linked clone and I'll show you what that does. Linked clone. Right here's my window seven clone. So start. It's identical. Now what's cool here is only the changes I make in variation changes are what takes up space on a clone. So the clone is a fork of the original one. And by doing that, it's like, okay, we've now forked it. We wanna set something up and I'm actually gonna do something specifically to set it up here. And so I have another instance that does not affect my original clone. So right here is the link base for it. Right here's link base, current state changed. And here's the current state of that. I'll get into snapshots because they're kind of direct related because it uses the snapshotting system. So this window seven clone is only taking up as much space as I make changes versus the link I did from the base of it. But this is wonderful for testing. Let me show you why. So here is the VDI file for the window seven clone snapshot. So right now it's taking up 250 mags. Let's see how much bigger it'll get here in a second by dumping some more files to it. So now it's increased to 755 mags of changes. And what it's doing is it's logging all the changes and keeping them completely separate. Now this is really handy. For example, you go, I wanna test software but I think the software might crap up my machine or I don't know what it does or maybe you wanna copy it to it, disconnect the network card, run it and see what it looks like in a sandbox. Great for testing. This is also how we've tested viruses. We've let scammers use our clone machines because you've seen how quick you can snap it. You clone it away you go. So let's say we wanna install some software and you know this is all for doing testing. So this is some I spy package software I know we were testing with and it ran in windows. I wanna see how it worked and it's for camera systems. Anyways, I didn't like it but it's pretty cool that really quickly allow access. It works completely normal. I know thanks. Wants me to do something. I don't care. But this clone is all the testing I'm doing. All the changes are making dump in these files here testing out programs and everything else. And when I'm done, we're gonna shut down. There's 1.6 gigs of changes that were made. But if I go back to my other virtual machine here you can see all the stuff's not on the desktop not dumped over there. So this clone is completely untouched because the other one's a clone of the other one. That being said when it's, it's just a great way to snap things over and go okay I wanna try all these things I don't know if I wanna muck up my machine and instantly I have this machine back because it's a clone of it. Now let's get a little bit more detailed how that works. So now I have two machines. The one here is the clone. And I'm done. I tested the clone, I got whatever I did or in the case of when we let a scammer play with it he tried playing with a syskey and stuff like that. And in the video I had one I did before it wasn't as much fun so we didn't ever post that one. This camera wasn't as fun as some of the other scammers. But so we're gonna remove the clone. Remove only or delete all files. There, I just freed up all that space. Now you notice it's still left a snapshot of it. And what this does is it's the changed snapshots of it. And you can take snapshots.  So I can revert back to this one here if I wanted and say hey make this machine like that but I don't want to so we're gonna delete it. We hit delete. And now this went back to just being Windows 7 it's no longer cloning there's no more snapshots. But we could have done kind of the same thing besides cloning and we could take snapshots of it. The reason I like the cloning over a snapshot which cloning does snapshots is it creates a separate virtual machine for me to play with. So I know everything in that virtual machine is something I can easily destroy later without any worries of messing up by accidentally or through some oversight. So we'll clone it again and we'll do a linked clone again and once again. Now if you do a base clone it doesn't snapshot it it creates just a complete duplicate files and everything of the machine. And maybe there's an instance you want to do that where you want to have completely separate hard drives because you're gonna do something different with it. That's fine too that's where you would want to do a full clone where you completely duplicate it. But we'll just do a standard clone here. So we'll start our Windows box back up and cover a few other little features. Now if you notice at the beginning you can hit F12 to change the boot device. There is, you can do that on a flyer. There's not really a whole lot you can change in the, I guess you'd call it BIOS of it but you can change some settings. Better to do it just through the interface and it works well. Now you may have noticed at the top here I still left my menus at the top it's because I kind of like them there but you can do seamless mode which is interesting. We're gonna switch. And this is weird so I grabbed this window and I grabbed this window but here's my start and here's me running calculator. Here's Windows. Yes, the Windows calculator and here's Linux. This is kind of a neat mode where it blends the two operating systems together, guest and host. And in order to do that you have to install the virtual box extras. Let me show you where those are real quick. By default to ask you if you wanna install them if they're not installed it'll actually prompt you when you do a new install. But you have a CD you can attach called VBox Guest Editions. You can attach CDs live while the machine's running and the virtual box guest additions they install guest additions that allow features like graphics drivers and audio drivers are specific to virtual box and allow you to do things like the seamless mode which is kind of neat. So weird blending of the two things in here so let me open up Photoshop. I've had some problems with it though where things get stuck and some programs aren't as friendly with that. So if we did this and we take it out of here and we take this out of here Photoshop works but I've had it just get real glitchy when you're trying to drag things around between Linux and Windows just also kind of a lack of drag and drop between these things. I don't think I can drag any. Yeah, it won't let me drag anything into Windows. So as much as it's novel to look at it doesn't enable some features that you may want. So more of a novelty than it's something I find really useful. So I showed it because it's there but not because I always want to use it. There we go. It also puts a little thing here at the bottom so we're going to go ahead and go back into scaled mode switch move it over here for some reason. All right, now we're standing in this mode. Now something else we can do is on the scaled mode. You notice how it scales Windows. You can have Windows rescale on the fly which is kind of neat. So when you're changing screen resolutions right now it's 19, 20, 10, 15, so I left these bars at the top. So Windows and it just varies by guest but the Windows guests are really aware and work well once you load the VM tools. You notice how Windows doesn't seem to care. It doesn't crash. It doesn't goof up. It doesn't really seem to cause any issues at all. Now I do have, and it's actually happening right now so I'm glad because I can show you, sometimes when you're playing with all the modes it seems to break the menu. So I'm going to go ahead and just force off the machine and restart it. I don't really know what causes this but the menu's decided they don't want to show up no more so I can't change modes again. And there they're back. I haven't figured out what causes that. Sometimes when I'm playing around a lot it does get that. Now we also have full screen mode and full screen mode's nice and you notice how Windows just scaled instantly and we'll look at screen resolution now 19, 20, 10, 80 which is my full resolution. And this works for any of the OS's. I now have complete, this window is completely Windows. Now this also works for stretching and across multiple monitors. So if I were to set this to be multiple monitors then no problem.   I mean they're on top of it but you notice how right now you can see my toolbar because it's in Linux and then it's back on full screen. You don't have to hit the control to release control. It realizes the mouse has gone beyond the boundaries of the virtual machine and goes right over to my other monitor. So that's a nice feature is you don't have to worry about that but once you've made it full screen and I think there's some shortcuts for this, there we go. Host as in, hit the control key. This will let me do the things like take a screenshot, adjust window size, auto guest display, seamless mode is host L, full screen host F. These are nice because even when the menu decides it doesn't want to work that works perfectly fine to hold the control key and press those. So that's what the host key is whatever you have defined as a control key like I said you can change that. Virtual screen you can also force them to certain resolutions so we can force resize this. So if you're doing something you want to know what it looks like at a certain resolution there is the option to force resize and once again scaling, scale it 200% but force the resize. So we'll go ahead and resize to this. There we go, took a second. Now this is also cool too because we can actually snapshot the machine while it's running and say freeze frame in here move forward so I want to do something and I can create this snapshot one test. It's saving the machine state and creating a snapshot of it. It tells you how old it was snapshot test. So you could do something and then you can go back here and destroy it or here's the details of that snapshot what was going on when we did that and if we shut down the machine let me shut it down real quick so you can show you. We can restore a snapshot back to what we just had it. So you can create a snapshot of the conversion machine first by checking. You will permanently lose this when we roll it back so we'll go ahead and say yes. We'll create another snapshot of that that way we have a state of before and after and so now we can roll back to different versions. So that's all pretty cool. We're gonna delete them all. So you can see how handy this is for all my testing. Now let's talk about how I use PF sense in here because I bet some of you are going, okay how do you get it to work with that? Well that's actually pretty easy.  It's gonna boot up over here. All right now you can see the two network adapters I have set up there's a third one in here but it's just not configured so it's only showing two and but they're on separate networks. So 3.38 which is, we'll show you my computer here. I'm on 3.9. It is signed 3.38 so other devices on the network can see that and I'm on that network. So let's switch networks cause I wanna be behind it so cause that's our WAN side. Let's get on the LAN side of there. Now I have inside of, whoop that didn't work. Wired manual there we go. Now I'm on the <IP_ADDRESS>. All right and you can see in here and we'll go back to the interfaces assigned and here's that other network face but I just don't have assigned anything. If I wanna hit add I can have another one in here but this now is my PF sense box that I'm using for testing. Now I'm passing through it. So my 1.9 passes through into here and then goes out of the 3.8. Now it's physically one network card but as far as they're concerned here in PF sense. So we added opt one, enable interface. Now I've got all these network interfaces but physically they're attached to one. So we go over here to the virtual box and successful login, press enter. You can see all the interfaces. Now virtual box doesn't, it has support for virtualization via virtual box in PF sense but it locks my mouse. It's not self aware to go, hey what you're in it, you gotta, gotta get out of it. So when I'm at the interface here I gotta hit the control key to jump back out of it and it says it right here. Anyways, so this is how I run my virtual machine and create all the systems in here and this is also great for, like I said, all the testing I do because I can create snapshots of different versions and a lot of times what I do is before I do a video, I set up and test on a whole clone and after I go okay, I understand, make sure all the procedure right, you know, there's a lot of work that goes into some of these videos because I test all this beforehand, do the whole virtual machine on a clone, delete the clone, hit record, do the same thing over again a second time. You're always better at it the second time you do it but this is where, you know, I like virtual box a lot because it just, it's really helpful for that. Now, let's talk about some other advantages that we have here. So we'll go ahead and do this and this is also fun for fail stating things and we're just gonna go ahead and what happens when you just instantly power off the virtual box? What about recovery? What about things like that? I've done that with the FreeNAS. Now, let's take a quick look at my FreeNAS one. I created six hard drives in FreeNAS or six virtual ones to test the RAID and this. Something else that's kind of fun that I've done here is just delete one of the drives and add them back in to test fail states. I wish you could do it in real time but it doesn't really have that option here but all this fun stuff is great. Let's get to one more thing I really like about this, import, export appliance. So here's all the couple of other little things, preferences, warnings, where you can set features inside of here, check for updates. I'm not gonna get too much into that. You can build up your own. This is like where you set some of the network if you wanna build all the firewall rules and that networks, you can customize it. Like I said, I don't really use any of that. I don't find it all that great but what I do like a lot is import, export appliance. So import appliance. So here's a bunch of backups that I have for random things I've been working on, Windows XP machines, a basic install for this, a DB and basic, as I use some of these as my base for getting things done. I've got an error over here. Let me reconnect to the internet. Gotta put my computer back on the right network. There we go. So here you can import any one of these and this allows you to re-bring them back in. So I have like a base install of PF Sense I did. Well, this one's really old so it's probably pretty invalid but you can quickly at that point re-import these and let's see what happens when you import them. So open, this is probably a really old version of PF Sense to be my guess. You can customize the settings, change how much memory but I had four gigs allocated to it and we're just gonna go ahead and import it. And what this is doing is pulling in that virtual machine and restoring it so I can run it again if I wanted to. And there's my other PF Sense one and we're gonna go ahead and delete it because I know it's old. So we're gonna go ahead and remove, delete all files but how do you make one? So you go to export to make one. This is just such a great feature. Which box do you wanna export next? Where do you wanna export it to? I have that folder in here and I'm not so creatively called Vbox backups. And this is PF, PF and it caps lock second. And I'm gonna do it in June 2017. Save, next, yep, just leave it all at defaults and now I can export that. Now once you export a virtual appliance, you're good to go. You export it, it compresses the file, it drops it in there. I can just copy that file, put it on whatever computer I want and it runs exactly the same because all the parameters are on there. Now I do this for my server backups and this comes back to, in the beginning, like I said, one of the reasons I love virtual box and why I'm running it as a virtualization for my server stack. One, my server stack is very low demand. I know there's better hypervisors out there that are a little bit more efficient that if you do the speed test, virtual box does not win on the speed efficiencies. It also doesn't do great on some of the 3D graphics as we talked about but for my basic Linux boxes that run my systems here, it works great because if I want to import one of my servers that I have a backup copy of, I can literally just go through, hit import and pull that server and have it running on this machine and however fast it takes to get those files over here. So you see how quick it backed it up and it pulls it right back in just as fast. So I can export this, I can copy it to my laptop. Now this is also because I recently reloaded my laptop. We're gonna delete this. It allows you to very quickly go and I need windows on my laptop with Windows 7 and Photoshop. I just export the file, import it, all my settings are there. Don't complain about the Photoshop license, it's still me using, it's just on my laptop. There's probably some license rule I'm violating but it's really nice because the machine is a complete snapshot. I export it over there, import it in, done. Now as far as other systems on this, just so you know, here's Windows 10 running on it. Windows 10 runs perfectly fine on here. I haven't really had any issues. I'm gonna go ahead and log in real quick. Now I don't know if you can hear the sound. Occasionally the sound gets a little bit choppy but it goes away after a minute. Like when it first starts up it'll get a little bit of that choppy sound when you get the Windows login. But Windows 10 seems to work perfectly fine on it. I haven't really had any issues with it. All the things work. It's reasonably fast, minus 3D acceleration networking. So as a gaming solution, this is not the best solution by the way. If you wanna go, man, I wanna run Linux but I wanna run my Windows 3D game. Yeah, not the best here. There's other virtualization that supports what they've referred to as GPU pass-through that will work better than this. This is more for great, in my opinion, for testing and things like that because of the import-export functions by running this on the server and being able to import and export. Now I'm not gonna cover it today but there is an entire command line for the whole virtual box. So I won't get into every detail on this but all these things can be scripted from the command line. And I've showed my backup systems and some of the scripts I've used for them. It's really straightforward. We'll go ahead and VBox headless, for example, dash S which means start it where I don't even get to see the window because I don't care. I wanna run it behind the scenes, dash S to start and then we're gonna call FreeNAS. So you see FreeNAS has powered off here and we just press Enter and now we can see FreeNAS is running. Pretty straightforward. Pretty cool the way it does that. So it's pretty easy way you can script things from the command line. I will note too, if you wanted to start this headless, I don't think I covered this earlier, you can enable an RDP server on here too. So if you wanted it to run headless then you can connect to it via your local IP, CVNC server, VRD server listing on port 3389. You can do an RDP session to this session here that's running because you notice there's no other pop-up window. So all I have is this little preview box here of it running. So that's one more feature you can do. So if you're going, I wanna start them all headless as in I don't need all this stuff on my screen and then you can RDP back into them. For example, even your own Windows box. It's not using Windows RDP, it's using a RDP emulation on the system. So you're actually getting a console access to the machine because when you RDP into FreeNAS you're thinking, wait, there's no GUI. Well, no, there's not. And I pull it up. Here is the local host RDP connecting to it. So it's not like your regular Windows RDP session. Also, there's no password or authentication on it. It just logs in. There are options. So go to settings, display, wrote display, and you can control the authentication method. I've not really done much with this. Same with the video capture. I haven't really tested it, but I know you can actually capture the console and dump it to a video file, which is kind of novel in which screen. So if you want to do a recording, I use OBS Studio, so I use a recording separately, but I just want to note that you can not have it pop up and or have it pop up and enable the RDP server and then connect to it and you mouse over it. And like I said, but this is all kinds of command line control that you can have for this. You can export, import, you can run and write all your own scripts. So all these functions that you have here can be also run via the command line. So just a little side note there. I'm not going to cover every command line control. It's more of an advanced one. I don't know if there's enough demand for people really asking for it, but it's straightforward and you can probably, if you're advanced enough to get that far, you're probably advanced enough to just read through the RTFM and read the entire of it. So there's a lot in there, but for basic scripting, if you have questions or look for my video too on how I run my backups on this on my server and kind of get an idea. So that's it for VirtualBox and why I like it and how to set it up and use it. It's like I said, pretty straightforward. It's a great way to virtualization and testing.  I love testing new operating systems and new functions and new things and it's so easy to spin it up and do a test real quick. I wish I had better 3D support, but that's more of a function problem of my Linux than VirtualBox, not doing that. But like I said, I will quote one more time. It does not have, this is a common question, great GPU pass through where you can pass the GPU functions right onto the machine. It just doesn't work quite as well as some of the other virtualization out there.  Some work, there is some work on that, but it's not really the focus of it. So thanks for watching. If you like the content here, like and subscribe. If you need something more in depth than I just went through on VirtualBox, I'm willing to do that. Let me know if this was helpful and thanks again for watching.


The impact of movement on children's academic performance and brain function is also accumulating. What we already know is that movement matters when it comes to academic performance and engagement. So if we're engaged in physical education, recess, classroom physical activity, or extracurricular physical activities, these all have strong relationships with several measures of academic performance and engagement. The findings that I've put up here come from 50 studies and there are more growing as we speak, particularly a guy named Charles Hillman out of the University of Illinois. He's doing a lot of important work. The article that I provided, Judy and Linda, that'll be put up cites every one of these studies. So it tells you all about what they did and you can go find them. A lot of them are open source articles, but there's a lot of evidence. But with all the time demands of the curriculum, teachers might want to forego giving kids physical activity or PE. And I've heard many teachers say, right, but I don't have any time to give more physical activity or physical education. I hear that a lot, right? But the evidence is absolutely contrary to that thinking. There are no negative academic effects of giving more physical activity or for more physical education. If we add more physical activity or PE to the curriculum, I'm not advocating that, a plug-in dance or music, movement stuff. If we add more of that, kids perform better academically and get the health benefits of moving. Or they don't perform any worse and they get the benefits of moving, okay? So to be clear, there are no negative effects of physical activity or physical education on academic performance. So let me show you some data. These studies come from large-ish-sized school districts, five to 12,000 students in each one of these studies. So let me tell you about each one of them. They doubled physical activity during the school day in the study by Carlson and an increased academic test scores. When they added physical activity to a classroom settings, they found no negative effect on math or spelling scores. I'm gonna talk to you a little more about this Stevens study, then they increased physical activity through integrating classroom activities in math and reading specifically. Math and reading scores went up. They doubled and even tripled physical education time, no negative effects on academic performance. And in a study in Australia, they added 75 minutes of PE a day, no negative effect on test scores, standardized test scores. So let me tell you a little bit more about the physical activity across the curriculum study. So there were 24 schools randomly assigned to intervention. The intervention was classroom activity and 10 to the control, 5,000 students, grades two to five. What they did was they increased the physical activity levels of the kids through integrating physical activity into language arts and math. What did the teacher say? It was a great teaching strategy to break up monotony. What did they find? Significant improvements in math and spelling scores. And then they asked the kids, the kids' enjoyment of lessons increased when you added the physical activity. And I know there are some classroom management issues around moving kids in the class, but like I say, once you get that down, experienced teachers can do that fairly easily. There are no negative effects. So this example actually highlights how physical activity was successfully integrated into classrooms, led to improvement in academic scores, led to student enjoyment of lessons, and the movement benefited the kids. Do you want more data? There's more activity equals more ACE. So in studies where there were active adolescents defined as kids who were participating extracurricular physical activities, intramurals, or elected PE, they all had more ACE. Study by the CDC, a randomized study across the US. What this study showed was that a higher proportion, this is the higher proportion of students who received mostly Ds and Fs were either not meeting physical activity guidelines or watched more TV. But even more compelling is this evidence that better fitness equals better grades. So the previous research that I showed you and was cited is basically research where we've increased physical activity and physical education, and we haven't measured fitness. And participating in physical activity and physical education doesn't always lead to improvements in fitness, but improving fitness is pretty compelling. So in some states in the US, they have a test called FitnessGram, and they mandated across the state. And the FitnessGrams test five components of health-related fitness. Cardiovascular fitness, flexibility, body composition, muscular strength, and muscular endurance of kids. So all kids in these states have to do this test. And in the states, they also have standardized achievement tests, so they have all these data. And so, what's taken together with three million students. So I don't know if there's not three million students in BC, is there? Three million students, the most strongest and the strongest and most consistent predictor of higher scores on standardized tests was aerobic fitness. So the question becomes for some people, well, how does movement make us smarter? And I'm using that term liberally, right? Smarter is, right? But how does it make us smarter? So many of you've probably seen this, right? There was this book that came out by a Harvard psychiatrist named John Rady, and it's called Spark. And it kind of, evidence was already, you know, accumulating for exercise and brain function. But when he published this book, you know, the media attention skyrocketed. And research dollars have continued to flow heavily into this area of research. And in particular, research on physical activity, fitness, and children's brain development. And so now we actually have some pretty good clues as to how movement makes us smarter. So by monitoring electrical activity in the brain, scientists have demonstrated that fit kids have different levels of brain activity than low fit kids. P3 waves are one thing that they measure and it's a measure associated with evaluating and categorizing information. So humans with higher P3 waves score better on tests of cognitive function and decision making. We also have these MRI technologies that help us discover that people who are more aerobically fit have bigger hippocampi, right? The hippocampus plays a critical role in the formation of new memories, long-term memory, and spatial navigation, okay? And in fact, elderly populations and disease populations, like people with Alzheimer's, they have decreased or shrunken hippocampi, right? Associated with a loss of neurons. The good news is that all the research that they're doing, particularly with older adults, is that with 30 minutes of activity a day, you can actually increase your hippocampus size. So scrap the Sudoku and go for a walk, right?   Get spatial, right? And finally, this thing called brain-derived neurotropic factor. Rady calls it miracle growth for the brain, and it's important for memory and learning. And when you know it, right? Exercise elevates this miracle growth for the brain, particularly aerobic activity. So the kind of aerobic activity that increases aerobic fitness. So you go back to the studies in California and Texas, these kids with high levels of aerobic fitness scoring well on standardized attests of achievements, whether you agree with those or not, I'm just sharing the data, right? There's quite a connection. So neuroscience is closing that loop on the connection between movement and mental progress. We know that. But we can also come at the concept of movement is academic from the things that are closer to my heart, right? Movement is multi-sensory, right? I get worried we're creating a dual sensory environment of seeing and hearing. And when we move we have to integrate the senses from our body into our brain and we have to interpret that and then we have to make decisions based on that information. So when we engage the body, we engage the brain, right? So movement is quite literally a full body and brain activity. We can't deny that. And movement is cross-disciplinary and that's why it's academic, right? If you want physics, I'll give you acceleration, deceleration, friction, levers, gravity, right? You want to talk about math. Baseball is made for statisticians. They make movies about that, right? And you can't talk about squash or sailing or badminton without talking about geometry. So how about social studies? It's a natural fit, right? Sport and activity are in all cultures. We can explore all cultures. Way back to the times of bread and circus or the times of the Stanley Cup playoffs, modern time bread and circus, right? And language arts is a great place for students to write and communicate about movement experiences. What about photography and movement? The human aesthetic and movement are timeless topics. And I always say physical educators should be exploiting the cross-disciplinary nature of movement to enhance the relevance of their classes. And so should classroom teachers. So should classroom teachers. We are part artists, part animal, part scholar and part saint. But first, be a good animal and move. Be a good little animal. You know, the smallest animals are the most rambunctious, right?