Welcome to the forum, Karl.
This stuff has been worked through a number of times on this forum. You could look up some of those earlier threads if you have the time.
For instance (seeing that you mentioned "foil"):-
this one.
But first I suggest that you go through the articles offered
here ... and
here - then come back with any questions you may then still have.
Meanwhile, I'm interested in your comments about the quality of the course you attended, and can't help but wonder who the "external firm" was. You had better not name them in open forum (PM me if you like). Either way, were you able to offer "feedback" at the end of the course?
