Feb 24

022409 WeightWeighed in at 176.6 this morning and after my run 174.8. I took 3 cups of water and 2g of BCAA before my run and another 2g of BCAA when I got back.

I did the 6.5km in 43min 24sec which is 1km in 6.67mins or 9km per hour. I will try to get the 6.5km under 40 minutes some time this week. I am planning to do the fasted run for another 4 weeks and then I am going to move to a non-fasted run and 7.5km at the same time.

At that point I may need to introducing high intensity interval training (HIIT) into my morning run. I was doing a bit of research last night into the Warp Fat Loss system and it looks like interesting stuff. Here is the post I did on the Warp Fat Loss system.

John, my neighbor down the road, does HIIT (I biked with him on his 10km run the other day) and I have in my runs done a bit of this where I run harder for 500m and then slow down and then go at it again.

John was running at 12km/hr. He would run 2km at around 12km/hr and then walk 250m. Keeping up with him on the bike was easy but I would only last 3 or 4km at that pace if I was running.

Most people do HIIT for power gain but from what I am reading it appears to work well for weight loss.

There is a verse in chapter 24 of Proverbs that spoke to me this morning.

Pro 24:11, 12 Deliver those who are being taken away to death, And those who are staggering to slaughter, Oh hold them back. If you say, “See, we did not know this,” Does He not consider it who weighs the hearts? And does He not know it who keeps your soul? And will He not render to man according to his work?

I feel like the principle in this verse can be applied to the bringing of the gospel to those who are lost. They are being taken away to death by the enemy of there soul, Satan. They are staggering forward to slaughter, to the day when the wrath of God shall be poured out on the ungodly and those that love their sins.

We don’t have the excuse that “we did not know this” as we know that we are called to go to all nations and make disciples (Mat 28:19). We are to be “witnesses unto me [Jesus] both in Jerusalem, and in all Judea, and in Samaria, and unto the uttermost part of the earth” (Act 1:8).

I would apply Jerusalem to be our relatives, our neighbors, those that we meet each day on the job and those we deal with as we do business. Judea could be the our town Aylmer, Samaria the closest big city which would be London, and the uttermost part of the earth would be foreign missions.

In our witnessing we are to start in our Jerusalem. If we can’t witness with our live, in conversation, and with the giving of the scriptures and tracts to our relatives and neighbors — to think of foreign missions is nothing more than a dream. If we are not faithful to the clerks where we buy our food we will not be found spreading the gospel downtown Aylmer or in London.

We must start some wheres, and that some where is our Jerusalem. We will never pass out a tract or give some one a New Testament if we don’t buy some and carry them with us. A burden for souls will not fall on your out of heaven. It must be prayed down and your must put legs on your prayers.

Daily prayer for your neighbors, friends, and relatives is where you start to received a burden for souls. If your praying daily for someones salvation when you see them it will easier to talk to them about the Lord.

You can start by getting to know the names of your neighbors and that clerk at the store. Introduce yourself and ask them how they are doing. Then write down there name and pray for them daily. When you do this you will find it easier to witness to them about Christ. This is the beginning of being a better witness for Christ.

If you build on this you will find yourself getting to the place where you would rather spend a Saturday out witnessing then to go to the beach or the park. This is called a burden for souls. A burden that most Christians don’t even know about.

There is a joy and spiritual strength that is obtained by laboring for the Lord with a burden. By a burden I mean you want to do it, you can’t help but do it. If witnessing is just a duty, you will never enter into this joy and receive of the blessing of God has for those who labor in his vineyard.

Don’t despise the day of small things. Start today to be a better witness for the Lord — he will bless you for it!

6.5 run: 43:24

022409 Workout ShakeWorkout Shake 175 Calories:
1 cup of water 0c
1 cup of skin milk 90c
22g of GNC ISO Whey Protein 85c

022409 BreakfastBreakfast 630 Calories:
1 cup of water 0c
100g of pork tenderloin 200c
1 cups of baby brussel spouts 80c
1 piece of pizza 200c
1 piece of quiche 150c

022409 ShakeAfternoon Shake 197 Calories:
1 cup of water 0c
1 cup of skin milk 90c
8.5g of Progressive VegeGreens 47c
15g of Progressive PhytoBerry 60c

022409 LunchLunch 545 Calories:
1 cup of water 0c
100g of pork tenderloin 200c
1 cup of sweet corn 160c
1.5 cups of salad 35c
2tbsp salad dressing 150c

Snack 460 Calories:
50g (5.5 cups popped) pop corn 180c
420g of green grapes 280c

2102 calorie day.

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