Hi, this is Kiya Knight, exercise scientist and creator of WEightless Worldwide, the evolution of mind body fitness. So today I want to talk a little bit about how to increase your power-lifting totals. The three common power-lifts are bench press, dead lift and squat, and a common goal is to reach a thousand pounds of all three of those exercises combined. Now you can go online and find a lot of great training splits, an eight day split, a ten day split, in order to figure your reps and sets and weights. But what I want to talk to you about today is your rest and recovery,and your deep core activation and your mind to body connection. So let's think outside of the box a little bit. If you want to be powerful, you have to have powerful fuel, and you have to have a powerful and smart plan for fueling before and after your workout. For a super powerful lifting session, you want to being a couple hours prior to your lifting by having some quick digesting carbohydrate, something like pasta or a sandwich with bread. Also, make sure you're getting an adequate amount of protein, and post-workout you want to make sure you have some really fast digesting carbohydrates and also a protein mixture in there as well, so it can go right to the muscles and begin the recovery process. Another great way to increase your power totals when lifting is to have a really strong mind to body connection, so to be focused on what you're doing, and to have a connection with the muscle groups that you're using, so your deep core muscles. You can cross-train for power lifting with activities like yoga, which help you to calm and center your attention and focus, and also to bring you into the deeper muscles of your body. So cross-training is also a great way to increase your power totals. So remember, pre and post-workout fueling, as well as deep core activation and mind to body connection, which you can do by cross-training with a little bit of yoga or Pilates.