Doing vs Being – Reflection of the Resurrection


“Knowing is not enough, we must apply. Willing is not enough, we must do.”

– Johann Wolfgang von Goethe

I might add to this brilliance,  that we must be (willing)  very intentional about not allowing our doing to become our being.

I wonder, if in our doing and our being what we’re reflecting.

I wonder…  are we a reflection of the resurrection.

A reflection of the mystery of the proof of a previously mention victory.

A reflection of the majesty of God’s ability to do far beyond we could ever imagine or think; because after all, His ways ARE higher!

A reflection of the mention of things seemingly random, often misunderstood, blurry, unlikely, impossible, too much and at the same time not enough.

A reflection of the greatness.

A reflection of the sacrifice.

A reflection of the true, honorable, just, pure, lovely, excellent and praise worthy.

A reflection of the courage from a heart that knows it is loved.

A reflection of the wounds.

A reflection of the broken.

A reflection of the made whole.

A reflection of the scars.

A reflection of the healing.

A reflection of the darkest valley.

A reflection of the laying down.

A reflection of the lacking nothing.

A reflection of the refreshing of the soul.

A reflection of the guidance on the right path.

A reflection of His name sake.

A reflection of no fear of evil.

A reflection of His presence, with us.

A reflection of His comfort.

A reflection of His story.

A reflection of His glory.


Reflection of the Resurrection: Doing what we’re becoming

Someone recently asked me how I got into the fitness industry. This came on the heels of a question in our Revelation Wellness training that asked “what truth have you believed that God revealed was actually a lie”… After I had my first child during college, I remember someone hinting that I would “end up just like my mother”… I’ve watched God bring this truth to the light of TRUTH from a space where Satan tried to use my “doing and being” against me and cause it to become the very thing He uses to reflect the resurrection!!!! (Romans 8)

The short story.

After suffering through an emotionally draining pregnancy & post partum depression (with my 3rd child) a woman named Kristine Bowman invited me to an aerobics class at a church. My 3 kids were just babies. (I had a chance to share the full testimony in an interview on the Faithful Wellness Podcast ) It’s been 13 years since that initial invitation to the aerobics class and my kids are now teenagers and one of them is a man-child… Y’all I’m still walking this road and I’m still doing & being who God is calling me to be!!! Glory be to God that He called me (qualified) in the middle of my (everyday) doing because He saw who He was calling me to be!


There’s a group of people that we are each designed to reach and we can either continue on that journey being our best selves; just a willing vessel;  serving and BEING fulfilled (not in our own strength but with whatever God fills us with) or we can hustle hard in hopes of DOING what’s ‘qualified’ and yet still not quite enough.

I think I’ll stick with being, and let God continue with the doing (in me)!

Some of you know I’m in the middle of a certification called Revelation Wellness; it’s a Christ centered faith THEN fitness counseling & wellness program that allows me to offer the fitness classes I’m already teaching in addition to a program called Weigh Less To Feed More.

The certification is a whole person approach to the dilemma many of the diets, programs and ’30 day whatever-the-quick-fix’ have created; the results on the outside are there but the person on the inside is still hurting and broken.



The training so far has been a beautiful tapestry of humility & service.

My training will finish in May at a one week retreat in Arizona with nearly 40 other ‘platoon recruits’. I’ve met some beautiful souls who are all uncovering the Truth of our reflection of the resurrection; I love that they call us platoons, it’s a nod to being enlisted in an army; a sisterhood/brotherhood trained to fight the battle for our wholeness. Friends if you’re in or near Ohio, you can experience a taste of this beautiful faith THEN fitness mission at Jesus At The Core.

DOING: the reflecting

“Don’t mistake activity with achievement.”
John Wooden

I recently launched a class called F.I.T. (inspired by the AFAA fitness model of Frequency Intensity and Time) but we’ve taken a deeper core conditioning approach and allowed God access to the purpose of our movement and our 3 target goals are FOCUS, INTENTION and TIME.  In 1 hour we set our spirit, soul and body on a mission to get FIT!

  • FOCUS: STRENGTH – A river can cut through rock not because of its power but its persistence
  • INTENTION: DISCIPLINE – No discipline feels good at first
  • TIME: NOW – because…



To catch a glimpse of the FIT class check us out on facebook


BEING: distractions & moving with(IN) fluence



It’s really easy for distraction to sneak in. Seriously y’all it’s REALLY sneaky. It comes in when the “DOING BECOMES OUR BEING”. Let me explain this.

DISCLAIMER: I don’t mean to say that I have already achieved these things or that I have already reached perfection. But I press on to possess that perfection for which Christ Jesus first took hold of me (Philippians 3:12)

Y’all, whether our doing is for our own self gratification, or our own subconscious checklist of the unspoken character of the “Good Christian” or it’s our ‘good thing’ that we do; when we become consumed with the getting-it-done it becomes who we are. It’s a slow fade. I’ve been meditating on Philippians 4:8 lately and realized that God could very well call us to a place of service and it’s where He needs us during that season but the service itself is not who we are, we are servants. God could call us to a place of humility & surrender and yet, still the surrendering is not who we are, we are still a servant, only now we are a humbled surrendered servant, standing and waiting for our instruction. In the doing and the waiting; our being is not defined by what we do; our being is our identity and to define ourselves by what we do would be to say that if the “doing” was to cease, then we would no longer be. Can I back track to that whisper someone dropped on me when I had my son, the one that hinted that I’d becoming just like my mom. That wasn’t a term of endearment, it was intended to imply that I was throwing away ‘my potential/future’ because I had gotten pregnant before marriage. I spent much of my college life and early adult hood trying to prove them wrong, and in my doing, I lost my being.

It wasn’t until I came to a place of surrender; admitting that I tried so hard to figure out who I was and failed miserably trying to un-do/hear/speak that which had been done/heard/spoken into my life that I began understanding that my being (Psalm 139) defines my doing (ability & potential) & the deceptive web became untangled.

It took me nearly 30 years to figure this out. Every year that my daughter has a birthday, I kinda celebrate my new found purpose. Friends God is calling us to the surrender. It’s in the surrender that we find ourselves FIT (focus, intention and time) for the calling (doing).

Friends He calls you His BELOVED. BE LOVED. This is where we find our being. This is where we find ourselves the reflection of the resurrection.


Wrapped in your calling


God can do more in our surrender than we could ever try to do in a lifetime of control  – Unknown


$5 Books at Family Christian

(Full disclosure: this post includes affiliate links I will receive a commission from purchases made through this link)

Nutrition Month: Relationships with food



Today’s post is inspired by the book You’re Loved No Matter What by Holley Gerth. And since we’re on the topic of nutrition & food, I thought it would be a good time to have a little coffee chat regarding the way we feel about food.

I kinda cringe when I hear someone use the words “good foods or bad foods”.

Food for thought: The Food you choose to eat or not eat does not make you good or bad.




Yes, I know there are foods that may have a zero/negative calorie affect on us or some foods might give us more energy than others. But what I’m talking about is when we begin to demonize foods or put foods in categories where we attach status or rank the foods giving the food negative association. This begins to shift our relationships with the food.

What happens then, we take the adopted “you are what you eat” mindset and it quickly creates a backfiring sabotage boomerang that can trap us in our own choices. Our efforts, even with the best intentions of trying to understand what, how, when, and why to eat can literally send us on a downward spiral of performance and approval. Assuming that if we eat a certain food or follow a certain lifestyle it’s “GOOD” or on the flip side, to allow certain foods might cause others to consider our way wrong. Many of the unhealthy relationships we have with food are connected to circumstances and events in our own lives where food became a temporary healer, the defender, the culprit or the controlled variable in a life of consistent chaos. 

If you’re thinking…wait it’s just food how can we possibly have a relationship with it.

“No matter how developed you are in any other area of your life, no matter what you say you believe, no matter how sophisticated or enlightened you think you are, how you eat tells all. To discover what you really believe, pay attention to the way you act — and to what you do when things don’t go the way you think they should. Pay attention to what you value. Pay attention to how and on what you spend your time. Your money. And pay attention to the way you eat.”
– Geneen Roth Women Food & God

I tease when I say me and Coke Zero have an agreement that for every cup of Coke Zero I enjoy, I will drink 2 full 16oz bottles of of water on top of my daily recommended intake. But all jokes aside, these are the conversations we have with our foods. Although, often times they aren’t as cordial. Since I’m not a clinical eating disorders counselor I tread lightly but I want to offer you a resource if this is an area where you struggle beyond just one or two choices concerning your food. Please take a moment and look into the programs at  FINDINGbalance.




The prompt for today from Holley Gerth’s Coffee for your heart:

Part of getting free from the pressure to be perfect is knowing nothing can separate us from God’s love (Romans 8:38-39)

If this book had a soundtrack I think I could list a couple handfuls of Dove Award winning Christian Artists who’s songs might explain the depth of this book and I’d still not cover the full truth and definition of the wisdom Holley Gerth has poured out.

In the chapter “The God Who Loves You More Than You Know” Holley asks the question: “Do you really believe God loves you-not just tolerates you?” She goes on to explain that somehow we’ve somehow gotten the idea that God simply ‘puts up with us’ because He has to.

Romans 8:38-39 (The Living Bible)

38 For I am convinced that nothing can ever separate us from his love. Death can’t, and life can’t. The angels won’t, and all the powers of hell itself cannot keep God’s love away. Our fears for today, our worries about tomorrow, 39 or where we are—high above the sky, or in the deepest ocean—nothing will ever be able to separate us from the love of God demonstrated by our Lord Jesus Christ when he died for us.

Nothing we could EVER do {in error or striving for perfection} could separate us from God’s love because of God’s love.

*The following excerpt gives you an insight into the light Holley Gerth sheds on breaking the mindset that we must be perfect in order for God to love us.


“At the root of every human quest for perfection is a misunderstanding of God’s love for us. Our hearts are made for love, and if we don’t think we can freely receive it, then we’ll try to earn it. God doesn’t just love you; he IS love. God can’t be unloving. God’s love has not limits. God’s love has no expectations. God’s love has no requirements. God’s love is not dependent on us. God’s love has our ultimate good in mind. God’s love can’t be earned. It can only be received….In the Christian life, our focus is never to be on results. Instead it’s to be on remaining. (John 15:5-9) We remain in God’s love when we refuse to begin striving. We remain in God’s love when we stop trying to be perfect. We remain in God’s love when we simply receive it.”


Holley Gerth offers a “new perspective that will change your life” not just on the topic of perfection but on the character of God, the issues of our hearts and why the two are inseparable. NOTHING. Not even the choices we make can separate us from God’s love.

Whether food choices, life, relationships, misjudgments concerning our career paths, no matter the decision or outcome God cannot and WILL NOT love us any less.

Heart Pumpin:

Your fitness goal today is 20/20/20 

  • 20 minutes of cardio training – any kind that makes you breath & work with a little more effort that you’re use to using
  • 20 minutes of strength training – you don’t need any fancy equipment. Start with basic squats. Include push ups on your knees or toes, plank holds,  and burpees are a great routine for a head to toe workout
  • 20 minutes of flexibility training – Stretching can help eliminate that nagging tingling down the back of your legs, help relieve lower back pain and headaches and even help you to breath easier. Start with a basic stretch reaching up over head with both arms extended reaching for the ceiling. Reach the right arm higher than the left slowly tipping toward the left side of the room allowing the stretch to move down through the side of the body and repeat on the other side.
  • MORE STRETCHING: Next sit in a chair with your feet flat on the floor about hip width apart. Place your hands on the tops of your thighs. Take a big inhale through the nose, as you exhale slowly bend from the hips lowering your chest toward your lap – begin walking your fingers down the legs past the knees and if possible down to the ankles. INHALE through the nose tucking the chin toward the chest crawling the fingers up the legs unrolling your body one vertabra at a time returning back to the seated position.
  • MORE STRETCHING: Sitting up tall in the chair place the right hand on the outside of the left thigh and left hand on the left hip big breath in the nose, slowly allow your eyes to gaze over the left shoulder as you exhale sit up taller, hold the stretch breathing slow deep breaths 2-3 times slowly return to the center and repeat on the other side.

Spirit Movin:

1 Corinthians 10:31 So, whether you eat or drink, or whatever you do, do all to the glory of God.

1 Corinthians 15:58 my dear brothers and sisters, be strong and immovable. Always work enthusiastically for the Lord, for you know that nothing you do for the Lord is ever useless.


TASTE & SEE: WEEK 4 – Orange & Yellow Foods

Orange foods: One of the most important sets of nutrients in these orange-colored fruits and vegetables are carotenoids. Among the 600 or more carotenoids in foods, beta-carotene, lycopene and lutein are well-known leaders in the fight to reduce the damage from free radicals. Foods high in carotenoids may be effective allies against prostate cancer (beta-carotene), cancers of the mouth, pharynx, esophagus, stomach, colon and rectum (lycopene); and may help decrease your risk of macular degeneration (lutein). (SOURCE:

My personal Orange favorites are Sweet Potatoes, Carrots and of course Pumpkins; as for yellow, well I could only think of a few that I honestly can say I enjoy on a regular basis those being lemons, bananas, pineapple and yellow squash.


One of the best ways to manage your weight is to fuel your body with water, healthy fruits, veggies, and lean proteins—that way you’ll have the oomph to work out, build muscle, and burn calories.

Eating better doesn’t have to cost a fortune. Many lower cost stores offer organics, healthy options and better brands at a lower price. One of my favorite hidden gems is ALDI! Aldi’s Better For You section of their website has a ton of delicious recipes and offers a grocery list of items in their store. Check out the weekly ads online and create a grocery list to print and take with you to the store.



Recipe Round-up

From T25 – (Purchase your T25 home workout & Shakeology challenge pack here)

Tomato – Basil Salmon with Garbanzos (PROTEIN PACKED)

1/3 cup canned crushed tomatoes with basil, with juice

1 tsp. capers

1/2 clove garlic, finely chopped

1 (5oz) raw wild salmon fillet

Non-stick cooking spray

1 pinch sea salt (optional)

Ground Black pepper (to taste; optional)

1/3 cup canned chickpeas (garbanzo beans), drained

  • Combine tomatoes, capers, and garlic in a small bowl, set aside.
  • Season both sids of salmon fillet with salt and pepper if desired.
  • Heat medium skillet lightly coated with spray over medium – high heat.
  • Add salmon; cook for 2 minutes on one side. Turn.
  • Layer tomato mixture and chickpeas over salmon in skillet; cook, covered, for 5 minutes, or until salmon is cooked through and flakes easily when tested with a fork.

Nutrition information (per serving): Calories: 308  Fat: 10 g  Saturated fat: 2 g  Cholesterol: 78 mg   Sodium: 651 mg  Carbohydrate: 19g  Fiber: 1g  Sugar: 4 g  Protein: 33 g 


Pumpkin Pie Smoothie

1 serving of Chocolate Shakeology

  • 1/2 cup unsweetened canned pumpkin
  • 1/2 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • 1 cup skim milk or almond milk

Cals: 272  Protein: 26g  Carbs: 41g  Sat Fat: <1g  Calories from Fat: 10

Taste & See why my family swears by the superfood nutrition of Shakeology. Taste it for yourself, see the change in your energy, reduced cravings and why is good for your body! Order today in either a 30 day bag, 24 convenient individual packs or 6 pack sampler. ORDER HERE!

Nutrition Month: Blaming cravings & portion distortion

What are you thoughts about food?

How would you describe your relationship with food? I know I’ve said I hate certain foods, love others and have a love/hate relationship with others. But are there foods that you blame? Which ones?

Are you an emotional eater?

When you’re happy, what’s your go to food?

When you’re sad, frustrated, full out angry, which food(s) seem to help you settle down or deal with your emotions?

During this nutrition month challenge we’ll look at our eating patterns, cravings, portions and why we’re eating, how we should be eating, when and what we’re eating.

But first, let’s start with the most commonly used ‘reasons’ for our eating habits. Dr. Brene Brown uncovers the issue of blame. How can you relate this to the patterns of your nutrition/eating habits?



Eating better to get better. Just a few more resources to help you make the best food choices.


What wings are to a bird, and a sails to a ship; so is prayer to the soul;

– Corrie Ten Boom

Prayer is like a workout for your soul (SOUL: your mind, your will, your imagination, your emotions), and just like working out; initially it’s going to take some sort of incentive or encouraging motivation to get started.


In all my years as a fitness professional it’s rare that I find a lot of people that naturally are excited about their first workout. In fact it’s safe to say a lot of people are nervous & anxious, simply because they’re not even sure they’ll do it right. Or they’re afraid everyone else is twenty steps ahead of them. Some have said to me directly that they see the long road ahead of them and think there’s no way they can get there.

From day 1 it starts with finding a reason to start moving/praying. Everyone’s reason is different, so the motivation to start will push you with a force that’s required according to your own need. To me that pretty amazing that God created us in such a way that we have this little mechanism inside of us that recognizes our individual needs and responds once we simply recognize that we need EVEN IF we aren’t yet sure what the need is.

That’s where we all start. Don’t believe the lie (the voice in your head) that says everyone is ready & excited all the time; when you look around at the people posting on social media about their workouts, what they ate for lunch or their positive messages & faith walk; it can feel discouraging if you’re not quite there yet.

BE ENCOURAGED. We all started at square one.

Every new day we do one more rep. (That just means the number of times you repeat a movement or series of movements as a ‘repetition’) Each new rep makes us stronger!

Every new day you get the opportunity to make one more decision to live better.

Every new day you make one more move to get your heart pumpin.

Every new day YOU make one more decision to exchange your thoughts of defeat, compromise, regret, rejection, for thoughts that feed your soul.

Thoughts that are parallel & identical to what God says about you.

Thoughts that remind you of who God says you are.

Thoughts that initially feel too heavy or difficult to pick up because the devil wants you to doubt your own strength so he tries to make you think you aren’t worthy to live up to them. But Christ says “no I have chosen you”, (1 Peter 2:9 ) “I have created you, wonderfully”. (Psalm 139) “I have plans for your future” (Jeremiah 29).

Every time you pick up God’s words (scriptures) and begin to speak them, you are strengthening your faith!

Faith increases by hearing the truth of Christ (Romans 10:17); faith is a muscle, pick up the truth like it was your strength training program; work it out!!!

Your faith becomes a shield! Carry your shield at all times! It protects you from fiery darts of attacks, threats, jabs, insults, your own doubts, comparisons, negative thoughts…

Faith is like a muscle, the more you use it, the stronger it becomes!!

Be cheerful no matter what; pray all the time; thank God no matter what happens. This is the way God wants you who belong to Christ Jesus to live. Don’t suppress the Spirit, and don’t stifle those who have a word from the Master. On the other hand, don’t be gullible. Check out everything, and keep only what’s good. Throw out anything tainted with evil.

May God himself, the God who makes everything holy and whole, make you holy and whole, put you together—spirit, soul, and body—and keep you fit for the coming of our Master, Jesus Christ.

Don’t forget to grab your interval workout from the March challenge! You can do this!

The One who called you is completely dependable. If he said it, he’ll do it! (1 Thessalonians 5:12-24 MSG)


Hebrews 11:1,2 (Message)The fundamental fact of existence is that this trust in God, {this faith}, is the firm foundation under everything that makes life worth living. It’s our handle on what we can’t see. {brackets mine – emphasis on THIS FAITH}


Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well. 3 John 1:2

“Things feed us in life, that are not necessarily on our plate. These foods are secondary. Our primary ‘food’ comes from our daily lives.”-Joshua Rosenthal (Founder of Institute of Integrative Nutrition)

My goal is to help you live healthy; spirit, soul and body. To keep your heart pumpin & spirit movin’.

Maybe you’ve tried to “eat better” or tried some sort of quick fix plan or maybe you’ve given up all together.  What you put inside your body has more lasting benefits than what you look like on the outside.

We all know that what you eat is important. But so is when you eat, especially if you’re active. That’s why, in this workout nutrition infographic, we share what to eat before, during, and after exercise.



Take the 30 day Healthy & Happy inneractive FitLIFE challenge…Taste for yourself and see what freedom feels like & the difference in how you feel.

breakfast shot edit1

Contact me today to start feeling better

You’re created to thrive not survive. (3 John 1:2)

Feed your body, feed your soul #getinneractive

Nutrition Month: Too much salt

It takes humility to ask for help.

Especially when you’re the one giving it out. Especially when you give and give and give. Especially, if it feels like everyone takes yet no one receives. Especially when pride & comparison have a grip on you.

Are you trackin’ with me on this one?

There’s a difference between taking and receiving.

Do me a quick favor:

Whatever you’re doing right now take just a second, open your hands palm side up.

It’s vulnerable. That’s humility.

If you had something in your hand you either had to put it down. If you were holding onto something you had to let it go.

That’s vulnerable. That’s risky. That’s life, that’s where God wants us.


When we were younger we used a term to describe when you were feeling vulnerable, even jaded or disrespected or like someone took something from you or  took a jab at your gut.

We’d say that person was salty.

Like you were slightly wounded, as if someone threw salt in the wound and left you there to deal with the pain.

Big or small.

I’ll put it in context.

Suppose you were really talented at something. You couldn’t wait to use that gift, especially now that you’re learning to appreciate it and use it well.  Suddenly, you find out someone was chosen to do something you were considering or even asked to do.  The sting of being overlooked and quite possibly; jealousy, burns deep in your gut. That’s salty.

I hope that makes sense.


Whenever I hear the words “Jesus called us to be salt & light” I can’t help but reference this. Especially in perspective of the scripture Matthew 5:13.

We are called to be salt & light to the world, but if the salt loses it’s savor, it’s no good; in fact it’s deadly.

We should be in the world, full of flavor, sprinkling the love of Christ on everyone we pass; not contaminating or leaving a bad taste in the mouths of people we are trying to influence to Christ.

I  remember that taste. It was bitter. It was attached to several disappointments. I wanted to wash that taste out of my mouth and never have anything to do with it.

It’s like adding too much salt to the food on the plate. You spit it out. Too much salt in our daily diets can result in high blood pressure, bloating, heart issues and dehydration (excessive unquenchable thirst)…hmmm I certainly see a spiritual connection here.

It wasn’t until someone; who I believe had experienced that same bitterness; spoke to me with sweet words and a tenderized heart that I actually found a desire to listen. I don’t doubt for one minute that a bit of humility had to take place before I was ready to hear what they had to say. Looking back, I’m certain it was more despair than humility that opened my ears. The bible says let those who have ears to hear, hear.

It’s a heart issue.

Here’s the hope we can hold onto God’s grace opens doors for second chances;  “God’s gifts and his call can never be withdrawn.” (Romans 11:29) & “And we know that God causes everything to work together for the good of those who love God and are called according to his purpose for them.”

But you see, God gives us the opportunity to humble ourselves, and at that very moment we cry out “Lord I don’t know what to do”, He brings someone along our path to help us. Allow God to relieve some of the stress, tension and high blood pressure you’re trying to just deal with. 

Nine times out of ten, the people He sends our way have been where we are. They understand the bitter/sour/burnt taste that makes us nauseous. They know that we’ve been around the proverbial mountain a million times and can’t figure out how to move it or get up it. (Mark 11:23)

Whether you’re the one crying out for help or you’re the one being sent to help, let go and let God do what He does best. I heard someone say “GOD IS REALLY GOOD AT WHAT HE DOES”…Let Him do it!

FOCUS on what’s happening in everything you do and say and trust that He’s always in control.

If God has placed you on the path of someone to help them in their journey, trust that He’s given you all the necessary training to help them.  When you open your mouth, He’ll fill it with perfectly flavored words! Not too much salt.

If you’re confused about where God wants you to go to get help or help someone know that God may put you in the least place you’d expect.

He says “I want you smack dab in the middle of the world, just not of it” (Romans)

I think Christine Cain says it much better!

‘You cannot change a world you are not in, likewise you cannot change a world that you are of the same substance”!

Be encouraged.

Life gets sticky.

Life gets salty.

Life gets dirty & muddy.

It’s in the mud that we recognize the value & worth of being washed & cleansed!

This calling to ‘be something great, to dream bigger, to serve others’  is much greater than we even give recognition.

We need to ALWAYS be willing to know where we are & why we are!

1 Peter 5:6-7 Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time. 7 Cast all your anxiety on him because he cares for you.

Matthew 5:6 Blessed are those who hunger and thirst for righteousness, for they will be filled. (the video is only 15 minutes)

Stay humble.

It keeps your heart open to receive instead of always opening your hand to take. (1 Kings 17)

Keep your heart pumpin’, spirit movin’ & get inneractive. It all comes back to love.

My prayer today is that you would allow the Lord to teach you how, when, why, what, where, even who. This song by Misty Edwards will bless you as you open your heart and allow God to speak to whatever your questions are.

Misty Edwards “I Love Your Ways”