266 Open courses in Cardiff

This very practical workshop has a simple objective: to help you prepare, design and deliver memorable and high-quality presentations. This programme will help you: Use a proven, structured tool-kit when designing and developing presentations Benefit from short cuts and best practice when designing and using Powerpoint presentations Select the right information, examples, exercises and activities - and use them well Prepare and structure a presentation or session appropriate to the audience, and to best achieve your objectives Maintain audience or group interest Develop and practise presentation skills to improve your voice tone, speech power and body language Use practical methods to control nerves and anxiety - develop higher levels of confidence and credibility Command a room, hold attention and create a high impact 1 Introduction Personal objectives Key messages and learning objectives of the workshop 2 Presentation skills What does good look like? Exercise: Characteristics of high/low impact presentations Presenting yourself as a 'winner' The energy / attitude model Exercise: Being a winner 3 Preparation skills - eight steps to preparing a great presentation, plus Powerpoint tips •The magic circle• How to 'assume the role' when presenting• The eight steps• Step 1 - develop your objectives- The five questions that you must answer before preparing your presentation- Defining your objectives and outcomes- Creating a first draft- Step 1 exercise• Step 2 - analyse your audience- Doing your homework: audience, event, venue- Developing a pre-event check-list- Methods and means for researching your audience- Step 2 exercise• Steps 3 and 4 - structure the main body of your presentation and state the main ideas- Ways to structure your presentation for maximum impact- Balancing and managing content and topics- Organising your information: 6 options and methods- Your 'one main point' and creating a 30-second summary- Steps 3 and 4 exercises• Step 5 - decide on supporting information, using the toolkit- Making your case convincing: ways to support your claims- Selecting and using relevant and interesting examples- Quotes, case studies and printed material- Presenting statistics, tables and graphs- Ways of maintaining visual interest- Transitions and links, creating a 'golden thread'- Step 5 exercise: Creating compelling stories and anecdotes4• Step 6 - create an effective 'opening'- Claiming the stage and creating a good first impression- The three most powerful ways of opening a presentation- The five elements of a strong opening- Step 6 exercise: Participants work individually to prepare an opening, focusing onpersonal introduction, and then deliver to the group, with structured feedback• Step 7 - develop transitions- Step 7 exercise / examples• Step 8 - create an effective close- Signalling and sign-posting; the importance of, and how to do it effectively- Five ways to close a presentation successfully- Step 8 exercise / examples• Presentation design and Powerpoint- An interactive review of participants' own real-life past presentations and advanced tipsand techniques on using Powerpoint effectively 4 Facilitation skills The three main types of group activity - triads, teams and main group How to select the right activity, define the objectives, set it up and run the debrief Using energisers - with examples Exercise: Dealing with 'difficult' behaviours Exercise: Working in triads, design and deliver 5 Tips and tricks: presentation and facilitation 10 reasons why facilitation fails Five golden rules for success Defining the session goals and the facilitation plan Open and closed questions - why and when to use Using a 'car park' to manage unresolved issues Using AV aids - tips and tricks Exercises: Including participants working in pairs to prepare a short section form of one of their own presentations 6 Putting it all together Summary of key learning points Action plan

The 2-day Coaching and Mentoring for Managers course is designed for organisations that want their managers and team leaders to apply practical coaching and mentoring skills in everyday work situations in order to develop the performance of those they are responsible for, as well as improving communication within the business. Previous attendees have included chief executives, general managers, and HR managers, right through to production line supervisors and office staff. In fact, anybody that has to work as part of a team and relies on other people's efforts will benefit from this programme. Course Syllabus The syllabus of the Coaching and Mentoring for Managers course is comprised of four modules, covering the following: Module One Introduction to Coaching and Mentoring Exploding the myths surrounding coaching Benefits of coaching and mentoring The role of a coach and mentor How to avoid everyday interference that takes your time away from coaching people to achieve results How motivation works The difference between mentoring, coaching, directing, supporting & delegating, and learning when it is necessary to apply them Why coaching is an action orientated partnership purely focused on measurable results Coaching and mentoring outcomes Module Two Managing a Coaching Session The most important skills of a business coach The key characteristics of a good coach How to ask powerful coaching questions Opportunity to role-play using the STAR/GROW model Module Three Mentoring in Action Mentoring suggestions The first meeting Between first and second meetings The second meeting The Experiential learning cycle Model discussions Frequent questions asked by Mentors Duration of mentoring End of relationships Module Four Putting Learning into Practice Building a bank of great coaching questions Demonstration of what has been taught in a live coaching/mentoring meeting Individual feedback from a professional coach Creating SMART action plans Getting started as a work coach/mentor Group review and feedback on new learning Action steps for new coaches Scheduled Courses Unfortunately this course is not one that is currently scheduled as an open course, and is only available on an in-house basis. Please contact us for more information.

In order to be an effective manager, it is extremely important to have good communication skills so that you can get your instructions across clearly and in a manner which will get you the results you desire from your employees. Our 2-day Effective Communication and Influencing course aims to provide attendees with a range of skills and behaviours which will allow them to communication clearly and effectively. Course syllabus modules include explaining the communication process, the different styles of influencing, the importance of body language and tone of voice, non-verbal communication and more. Course Syllabus The syllabus of the Effective Communication and Influencing course is comprised of seven modules, covering the following: Module One The Communication Process Identifying, what is effective communication? Recognising the different ways in which we communicate The barriers to effective communication Looking at Johari's™ Window, to better understand how communication flows Module Two Effective Communication Skills Demonstrating a positive mental attitude Establishing active listening Developing your questioning skills Using positive language Module Three Different Types of Influencing Looking at influencing versus manipulation Developing your own preferred influencing style Understanding the different influencing styles and their uses adopting a flexible style for the desired outcome Module Four Behaviour Breeds Bahaviour (Transactional Analysis) Looking at the history of hidden transactions in communications The hidden meaning in what we say and what we receive How to recognise if what you're saying is calm, rational, logical and professional Module Five Body Language Understanding the impact of body language in effective communication Noticing how your own body language influences others positively and negatively Analysing and practicing the techniques of successful body language Module Six It's All in the Voice Learning the importance of tone of voice in effective communication Realising how your tone of voice influences others Module Seven Written Communication Understanding the pitfalls of opening a discussion Identifying the different types of written communication Recognising the importance of preparation and planning Looking at different structures and layouts of written communication Using the correct words and phrases Scheduled Courses Unfortunately this course is not one that is currently scheduled as an open course, and is only available on an in-house basis. Please contact us for more information.

Join me for a morning of Qigong and Breathwork This will be a fantastic opportunity to clear out old, stagnant, heavy energy that no longer serves you. Making way for new pathways of radiant health. Releasing stress, Releasing tension, lets breathe in the new you! In this morning workshop, well combine the deep healing breathwork, with guided breath awareness mediation and Qigong mindful movements to help you to reconnect with the power of your breath. Giving you the tools to help tackle stress and anxiety in our every day lives. We will begin by opening the body and waking up our energy with Qigong mindful movement to clear the winter heaviness. We will then get intimate with our breath using a breath awareness meditation. I will then guide you through a gentle and yet powerful Breathwork Journey. We will use conscious connected breathing to encourage deep detoxification of your body, releasing stuck energy and beliefs and resetting your whole nervous system. Opening your body and mind to new possibilities and leaving you to breathing more freely and naturally. If your looking to release stress and create more space for joy, peace and love then these sessions are for you. Benefits of Conscious Connected Breathwork include:  Release Tension Reduce Stress & Anxiety Clear Emotional Blocks Heal Trauma Increased Energy Better Sleep These are small group gatherings of 8-10 people and no previous experience necessary.  Contact me for more details and to book your place.  Price includes herbal teas and delicious treats

Heart centred Qi-Gong with Emma Sunday 9th June 2024 10am-1pm Price: £40  Welcome to the Sunhouse for another blissful morning of Qi-Gong and meditation. In this summer session we will be exploring the FIRE element through heart centred Qi-Gong.  Imagine bare-feet on the grass, absorbing the morning sunlight on your skin, serenaded by the sounds of the forest and smells of fresh blossom filling the air. Let yourself be supported and grounded by nature all around us.  Emma will guide us through a gentle yet powerful Qi-Gong practice, a form of movement meditation helping to clear out energetic blockages so you can feel more connected with your deeper self.  In this summer session we will explore what is know as the three treasures; Jing (Essence), Qi (Energy), Shen (Mind-Spirit). We will begin with active dynamic Qi-Gong exercises working with our ‘Jing’ energy opening our physical body with tapping, self massage and stretches, we will then access the ‘Qi’ energetic level with a focus on our heart Qi through slow flowing movements and breathing practices. We will finish with a ‘Shen’ meditation connecting to our own light body and its natural connection to the abundant Qi of the universe.  Lets invite a little more joy in to our everyday Price includes nourishing drinks and delicious summer treats

Key Objectives for the Training provision Effective listening to a client's needs and requirements during various stages of the sales process. Engage in meaningful communication with clients, learn to identify challenges and opportunities that relate to the prospects. Overcome the identified challenge. Build long term rapport and establish trust with the prospect throughout the sales process, Ensure continued customer satisfaction that can turn into repeat business. Be able to build rapport with customers or clients. Know the right questions to ask to fully understand the customer or client’s needs without putting on any pressure. Be able to check you have the right information from the customer or client. Be able to match products and services to the customer or client using the information you have gathered. Be able to influence effectively. Know how to stand out from your competitors. Stage 1 – Research the Company’s ‘Value Propositions’ and USP Analysis  Conducting 30 min confidential interviews with a cross-section of the eligible Attendees & the Stakeholders, in order to gain an objective understanding of the various scenarios and clients that the Participants work with. the Company’s ‘Value Propositions’ Unique Selling Points The Customers’ journey(s) The Competition’s offers for analysis and comparisons. From these findings, a carefully calibrated bespoke Programme will be designed and delivered.  Stage 2 - Design the Bespoke 2 x day Course  nd Stage 3 - Delivery of the Course Programme This Programme can be delivered in 2 x consecutive days, or split between 2 – 3 weeks, to make it more ‘work-friendly’ – if required. It is very practical and commercially focussed in approach, with lots of interactive exercises designed to draw out the learning applications via the debriefings. The ‘Real Play’ scenarios on day 2 will be based on specific case studies drawn from the Research findings so that they are authentic to optimise the learning. Individual Action Plans will be captured at the end of each day to be debriefed by the Participants’ respective Line Managers.  Template Programme Day One – Foundation – Strategic Approach Section One – The Principles of Consultative Selling Defining ‘Consultative Selling’ The Company’s ‘Unique Selling Points’ & Value Proposition The Consultative Selling model – the five stages Avoiding appearing ‘pushy’, ‘pressurising’ or ‘talking through the sale’ Section Two –Strategy & Preparation  ‘Buy-Class’ Matrix Strategic plan Template – matching services/products to identified needs & opportunities. Preparing a range of objectives Constants and variables – USP’s Researching key Client/Decision Makers’ priorities, profile & background (LinkedIn etc.) Preparing for potential & likely Objections Section Three – Email etiquette & ‘influencing’ email correspondence.  Email etiquette A.B.S.U.R.D model Clarity and tone – discovery of clients’ needs & motivational factors. Techniques to influence and ‘nudge’. Ensuring the data and content have a ‘gentle’ motivational & appealing message. Top Tips Day Two – Practical Application Section Four – Rapport Building & Effective Communication skills ‘Behaviour Labelling’ techniques – setting a positive tone. Asking Open Questions – gaining a full understanding of the clients’ priorities & expectations. EQ - Inviting opinions; perspectives; experiences – winning confidence. Active Listening – focus and commitment to understand. ‘Reading the room’ – adapting to responses and reactions. Maintaining focus on relevant topics that the Client cares about; carefully consider the opportunities to influence. But NO PRESSURE! Building a ‘bond of trust’ with commitments and authentic, shared values. Section Five – Explaining the Benefits – aligned to the Customers’ Priorities Understanding ‘Why do People Buy?’ Research data analysis. Open questions that lead to understanding the key issues and Clients’ priorities. Avoiding the danger of ‘pressurising’ the Client. Responding to objections effectively, with confidence and sensitivity. Explaining the benefits that are aligned to the Clients’ stated requirements. Making the Data ‘sing’ – memorable takeaways for the Client. Augmented benefits – Brand confidence; Case studies; Warranty; Service; Range; Flexibility etc. in alignment with their stated preferences/requirements Differentials compared to Competitors Section Six – Winning Commitment Inviting commitment – with confidence Consultative Selling Closing techniques (e.g. Alternative Close/Assumptive Close et al) Avoiding ‘talking through the sale’ – knowing when to ‘Shut UP!’ Confirming agreement – ensuring Clients’ motivation for repeat business Section Seven – Practical Application ‘Real Play’ From the Research findings, carefully devised scenarios can be generated to provide the most valuable learning opportunities to underpin all the skills & techniques covered in the Programme.  Potential Real Play scenarios: A well-established customer has indicated that they are soon to be opening up additional new offices – this presents an opportunity to arrange for the Company to support them with their upcoming needs. After some very positive feedback and with the upcoming contract renewal imminent – how can the Company give the Customer more high-quality support in other areas of their business? A Competitor has been to see the client and they have prompted some concerns about ‘value for money’ & ‘quality of service’. How Real Play works… The group is split the group into 2 sub-groups, one with our Professional Actor (option available); the other with the Trainer or a willing Participant. Each group has a brief and has to instruct their Trainer/Actor/Participant on how to approach the scenario supplied. The Actor and Trainer (or willing Participant) perform the role play(s) as instructed by their respective teams; however, during the action they can be paused for further recommendations or direction. The outcome is the responsibility of the team(s) – not the performers. Debrief the full Programme Individual Action Plans - to be followed through. ‘Best Practices’ for application into the business Options for Exercises within the Programme  Sample Exercise – Red & White  There is a specific time managed agenda and itinerary, which puts the group under pressure.  The key challenge is for the sub-groups to maximise the commercial value from the task, however there is always a great danger that the individuals attempt to gain financial progress at the expense of the other group! Debriefing points: Persuasive communication and influence across barriers Gaining buy-in when others are sceptical Strategic planning accounting for others’ behaviours Sample Exercise – Communication Challenge Each Participant has different pieces of information, but are not allowed to share it visually. They are only allowed to communicate to work out the solution hidden among the large amount of data. Debrief: Structured approach Maintaining focus through distractions/interference Active Listening Controlled communication Sample Exercise – Persuasive emails Sample emails are shared to be critiqued and improved upon to be debriefed: Tone & impact Making the Data ‘sing’ Influential & motivational language Customer centric message. Sample Exercise –Juggling   Each Participant has to pass the ‘Customers’ (Juggling balls) carefully through the system with all the other Participants to reach a profitable conclusion  Debrief: EQ to read the room and effectively communicate, when the pressure is on Customer focus and adapting to challenges Devising a plan that wins buy-in Overcoming competing ideas to get to ‘best practice’ Consistent commitment, communication and motivational drivers that influenced performance. Sample Exercise –Critical Path  The group are provided with 30 x discs and some ‘post-it’ notes. (no pens or pencils are allowed) Their brief is to create a grid shape with the 30 x discs, which will act as ‘stepping stones’ for the ‘Critical Path’ But they have to follow the correct order through the grid from the start to finish, which they will have to work out through ‘trial & error’ All of the team must pass through the ‘Critical Path’ worked out on the grid, observing the constraints, within the time limit. No talking is permitted once they start using the materials Debrief: - Clear communication focussing on the ‘client’s journey’ Planning for challenges Identifying risks and mitigating them Role allocations & support Quality control and disciplines  Sample Exercise –Back to Back  Each Participant is positioned back-to-back with a partner. They have to work out precisely what the ‘statement’ given to the other person is without looking around. Each person has a different brief. Debrief: - Asking Open Questions Active Listening Accuracy in identifying the objective.

EQ is a pattern of how people's biases in their thinking leads them to think one choice or thing is better than another, as well as their clarity in differentiating within those biases to exercise clear and sound judgement. Where your thinking and responses lie within your biases spectrum, and your ability in adjusting to the situation you find yourself in, will determine responses equating to poor or strong Emotional Intelligence (EI). This course will enhance and promote the skill set necessary for any working leader or manager, allowing our in-depth emotional intelligence knowledge to be applied into your working environment. From an employer's perspective, this award can be a significant long-term return on investment by further developing your leaders and managers. What Does This Course Offer? Our program offers an EQ-SWOT™ assessment and EI Model in detail, and through activity and discussion we explore how applying and possibly adjusting, you may offer an improved Emotional Intelligence. Our learning experiences are successful because the outcomes are quickly embedded and demonstrate an immediate visible impact on the day-to-day working environment. Our engaging learning inspires employees to want to personally add value to the companies they work for. We also offer our Paradigm EQ-SWOT™ online assessment and report as a frame of reference within the program. This assessment should be completed before attending the program, and will be expanded upon during the program delivery. Course Content The Emotional Intelligence for Today’s Leadership and Management course covers the following topics: What makes EI so important within the workplace Self-Awareness and your EQ Profile The EQ unpacked Unconscious Bias & EI How to develop your EI quotient Accreditation Activity Our accredited tutors deliver training that encourages delegates to confidently and practically apply all they have learnt as soon as they get back into the business. To achieve this award, delegates need to prepare and deliver a 3 minute presentation* on the highlights of their learning and immediate application avenues when back in their working environment. *Participants will be given 30 minutes during the program to prepare for their 3 min presentation at the end of the program. Scheduled Course Dates Unfortunately this course is not currently scheduled as an open course as it is primarily run as an in-house programme. For more information, please contact us. In-House Courses This is our own management training course which has been developed and refined over the many years we have been providing it to delegates from organisations in virtually every industry. This means that the course syllabus is extremely flexible and can be tailored to your specific requirements. If you would like to discuss how we can tailor this management training course for you and/or run it at your premises, please contact us.

We often find ourselves working in fast-paced matrix environments, working in/with virtual teams or simply trying to get something done by someone in another part of the business. This common aspect of our working lives has a common challenge: how to influence other people to help us or do something for us, when they don't report to us. Pulling rank or strong nudging might work once, but we need to build a supportive and collaborative relationship over the long term. What Does This Course Offer? Fortunately, there are really effective tips for influencing, and our program offers an influencing model in detail. Through activity and discussion we explore how you can apply these principles and use it when you need help from other people. Even when we are not in a leadership position it can sometimes be extremely difficult to get people's help, especially when we have no authority over them. This is where an approach and an influencing model can help us identify what we and other people value in a given influencing situation. We can then explore that information so that everyone can view and pursue a common purpose. This course will enhance and promote the skill set necessary for any leader or manager, allowing our in-depth influencing knowledge to be applied into your working environment. From an employer's perspective this award can be a significant long-term return on investment by developing your leaders and managers. Our learning experiences are successful because the outcomes are quickly embedded and demonstrate an immediate visible impact on the day-to-day working environment. Our engaging learning inspires employees to want to personally add value to the companies they work for. We also offer our Paradigm Trait-Map™ online assessment and report as a frame of reference for your own influencing styles and that of others. This assessment should be completed before attending the program, and will be expanded upon during the program delivery. Course Content The Influencing for Leadership and Management course covers the following topics: Two key influencing models that you can apply back in your daily work Different types of influencing How to create the right environment for influencing Barriers you may face and how to overcome these barriers Accreditation Activity Our accredited tutors deliver training that encourages delegates to confidently and practically apply all they have learnt as soon as they get back into the business. To achieve this award, delegates need to prepare and deliver a 3 minute presentation* on the highlights of their learning and immediate application avenues when back in their working environment. *Participants will be given 30 minutes during the program to prepare for their 3 min presentation at the end of the program. Scheduled Course Dates Unfortunately this course is not currently scheduled as an open course as it is primarily run as an in-house programme. For more information, please contact us. In-House Courses This is our own management training course which has been developed and refined over the many years we have been providing it to delegates from organisations in virtually every industry. This means that the course syllabus is extremely flexible and can be tailored to your specific requirements. If you would like to discuss how we can tailor this management training course for you and/or run it at your premises, please contact us.

Jennifer Holloway delivers keynotes, workshops and webinars for clients, both online and in person (no public courses are run). Here’s a selection of existing sessions to give you a flavour of what’s available (though new ones are being designed all the time, so if you don’t see what you need, just ask): Personal Brand – What? How? Why? An introduction to the subject of personal branding, this session explains what a personal brand is, why you already have one and how to define it so you can remain authentic at all times. Delivered as a 45-minute or 60-minute session x People Buy People – So Who Are You Selling? You want people to buy your personal brand…but what exactly is it? This session challenges people to think in a new way about what they bring to the table and what makes them tick, kicking off the process of defining their personal brand. Delivered as a 90-minute or 120-minute session x Discover Your Personal Brand When you really dig into the detail of not just what you offer but who you are, that’s when you discover your unique selling point. This session provides a step-by-step process to highlight your individuality and put it clearly into words. Delivered as a half-day or full-day session xx Deliver Your Personal Brand With Impact Every time you come into contact with people – whether online, on the phone or in person – they’re picking up clues about you. This session shares practical tips and techniques to ensure those clues create a positive impression. Delivered as a 120-minute or half-day session x Articulate Your Achievements To get the most from your personal brand you have to shine a light on the value you bring, but if you can’t communicate what that value is, you could be missing out. This session provides an easy-to-follow formula to set out your credentials in a subtle, yet very effective way. Delivered as a 60-minute or 90-minute session x How To Create A LinkedIn Profile To Be Proud Of Many of us have a LinkedIn profile, but how many of us are 100% certain it’s creating a positive impression? This session focuses on how to polish up your photo, headline and summary to get you noticed for the right reasons. Delivered as a 45-minute or 60-minute session x Networking For People Who Need Help Networking Some people are natural networkers – meeting people and building relationships with ease – but many feel less confident, unsure how to kick-start the process. This session offers easy-to-implement tips for connecting both in-person and online. Delivered as a 45-minute or 60-minute session And for those wanting an in-depth approach to developing their personal brand: Making The Most Of Your Personal Brand This programme delivers the full-monty: from learning what a personal brand is, to defining what your own brand is, to getting feedback on how others view your brand, to learning how to share your brand both in person and online. x It’s restricted to smaller groups, so every delegate gets individualised support, advice and feedback, plus it fosters an open and collaborative environment for each cohort. Delivered as blend of in-person and online learning, or entirely online

Some people naturally possess an ability to sell and others over time develop their own style. We have created a highly practical course to give you the confidence and ability to sell over the phone or face to face. We focus the exercises, theory and discussion on your own job role and experiences to ensure you can return to the workplace to deliver tangible results. This 2-day course is designed for individuals who are new to selling, those in a sales role but have not received any formal training, or professionals who would like to brush up and enhance their current selling skills and learn some new techniques. Course Syllabus The syllabus of the Essential Selling Skills course is comprised of seven modules, covering the following: Module One Understanding the Customer The importance of good customer care Selling vs. selling attitude The reasons people buy Adopting a positive approach Module Two Self-Awareness Understanding your selling style Adapting your selling style to your customer Understanding your customers buying style Module Three Effective Communication and Rapport Building Why does communication need to be effective? Actively listening to your customers' needs Right question at the right time The impact of positive and emotive language Module Four Taking a Consultative Approach Different styles of selling Taking a consultative approach to selling Preparation techniques Buyer behaviour and motivation A selling approach to match the buyers mind Module Five Presenting the Solution Selling the benefits Sales tool kit Unique sales points Advanced questioning techniques Module Six Gaining Commitment Recognising and acting upon buying signals Dealing with customers concerns No means no? How to cope in stressful situations Module Seven Confirming the Sale Confirming or closing? Effective confirming techniques Going the extra mile Benefits For you as an individual This course will increase your confidence and ability to sell, having provided you with tools and techniques to achieve maximum results. Delegates always leave with fresh ideas, energy and motivation to succeed. For an employer The attitude of the delegates and the results they deliver will speak for themselves. All techniques are easy to apply back into the workplace for an immediate impact. What will I learn? By the end of the course, participants will be able to: Appreciate the need for preparation before a sales appointment Effectively identify and meet needs with advanced questioning techniques Identify verbal and non-verbal buying signals Construct professional answers to questions and possible objections Present your products and/or services with the buyer in mind Identify and use a selling style appropriate to capture the buyer's attention Recognise and overcome major objection types How to apply effective confirmation techniques with the buyer in mind Real Play Option We offer an innovative solution to engage the learners and bring real negotiation and closing scenarios to life. We use actors who improvise scenarios which have been specified by the group. The group is split the group into 2 sub-groups, one with the actor, the other with the trainer. Each group has a brief and has to instruct their trainer/actor on how to approach the scenario supplied. The actor and trainer perform the role play(s) as instructed by their respective teams; however during the action they can be paused for further recommendations or direction. The outcome is the responsibility of the team(s) - not the performers. Scheduled Courses This course is not one that is currently scheduled as an open course, and is only available on an in-house basis. For more information please contact us.