Beyond Strength

Beyond Strength

Comments

Hi Everyone!

This is Laura Kowalczyk, EXP Realtor. I wanted to invite you to join our FB Group, ' Life In Loudoun! Our goal is to support and promote our local businesses in a positive, happy way! No rants/politics/griping! Just a great group to be a part of! 🙂 In addition we will have monthly and then twice a month Goodie Giveaways from and for our members! This is 100% OPTIONAL! 🙂 Its just a way to add some fun!

Please join us and spread the word to any other people and/or businesses you think may be interested in joining our Group! Also, I would be happy to do a Spotlight Feature on your/anyone's business as well as on any upcoming events! All you have to do is join our Group, send me an email with a write up and some pics and I would be happy to post!

Let's make this a resource for local Loudouners as well as our wonderful guests from other areas!

You can email me at: [email protected] As always, if you have any questions, feel free to reach out to me anytime! 571 428 1220

Have a great day! 😀
Laura Kowalczyk
Hi Everyone!

This is Laura Kowalczyk, EXP Realtor. I recently started a FB Group, ' Life In Loudoun! and wanted to invite everyone to join! Our goal is to support and promote our local businesses in a positive, happy way! No rants/politics/griping! Just a great group to be a part of! 🙂 In addition we will have monthly and then twice a month Goodie Giveaways from and for our members! This is 100% OPTIONAL! 🙂 Its just a way to add some fun!

Please join us and spread the word to any other people and/or businesses you think may be interested in joining our Group! Also, I would be happy to do a Spotlight Feature on your/anyone's business as well as on any upcoming events! All you have to do is join our Group, send me an email with a write up and some pics and I would be happy to post!

Let's make this a resource for local Loudouners as well as our wonderful guests from other areas!

You can email me at: [email protected] As always, if you have any questions, feel free to reach out to me anytime! 571 428 1220

Have a great day! 😀
Laura Kowalczyk
Row House is SUPER PUMPED to be a part of the inaugural Ultimate Transformation Gratitude Giveaway!

We are teaming up with some other AWESOME, local, small businesses to bring you the COOLEST health and wellness package that you can imagine to kick off 2021 on the right foot.

You and two friends could win a year of personal training, metabolic conditioning classes, rowing-based fitness classes, practitioner-assisted stretching sessions, nutrition coaching, meals, and spray tanning... for f-r-e-e... free!!

Click here to get entered: https://www.bspnova.com/ultimate-transformation-gratitude-giveaway

Great prizes from Beyond Strength Performance NOVA, Territory,
Stretch Zone, Spray Tans by Sarah and US, of course!

Click that link! Register to win!

GOOD LUCK!







As always we never turn down an opportunity to be involved with or to help our community. Excited to be a part of the Ultimate Transformation Gratitude Giveaway. Click this link, https://www.bspnova.com/ultimate-transformation-gratitude-giveaway/ and enter a chance to win the Grand Prize of FREE stretching, personal training, rowing, spray tans and healthy eating for a WHOLE year. It doesn't stop there, not only you will win this but 2 of your friends will the same Grand Prize!!! Row HouseSpray Tans by SarahBeyond Strength Performance NOVA Territory
Last week I read Chris’s email about breathing thru your nose and possibly wearing tape over your mouth to help improve breathing and this week I see I’m supposed to breathe like a dog 🐶. I’m so confused 🤷‍♀️ 😂

Stressed and anxious??!!?! just breath dude!

Breathing keeps you alive, a pretty important function if you ask me (I'm alive, I would know.) I get it, you're a breathing master, you've been doing it your whole life, but what if I told you that they way you breath can have a massive impact on your physical and mental health?

This breathing story begins with a really smart dude Leon Chaitow, he's smart and breaths like you and me.

What he discovered was that when our mission control center (the brain), senses presence of carbon dioxide in excess, it sends out red flags, initiating a behavioral response that triggers fear, anxiety and panic. Basically, *chronic* rapid breathing fills your body with acid in the form of carbon dioxide and your body responses by going into a state of panic.

On the flip side of this shallow breathing, there is a breathing dysfunction that you may be more familiar with,
hyperventilation. This is where you end up exhaling more than you inhale, decreasing levels of carbon dioxide in your system. In a similar fashion, the brain senses this and again, the behavioral response is to experience fear and apprehension.

Two ways to breaths, both lead to responses that long term can negatively effect health. Chronic chest breathers don't properly use the big breathing muscle known as the diaphragm and subsequently have these psychological responses to improper breathing.

Respiratory patterns can have a physiological impact on our bodies, but also an emotional one. Our goal needs to be to find proper balance within our system. When we lack balance there are predictable responses to our psychical structure as well as our psyche.

So, take slow, deep breaths using your belly and level out the amount of CO2 in your system. Breathe dude, it's important yes, but even more so, do it properly!!
Todd or Chris can we get an instructional video on how to perform this?
⭐️⭐️⭐️⭐️⭐️ BSP Family, can you help us out?? We're hosting our next FREE seminar on Saturday May 4th and we'd love to see you AND lots of new smiling faces there. So first, will you be joining us? And second, would be willing to take a minute and share the event with your friend and family?

It could be as simple as a Facebook post (go into the event and hit "share").

Even better if you'd do that with a little something-something about your experience training with us.

And equally as awesome if you know of someone that would love/needs to be here and you shared with them directly.

Please let me know if I can make this any easier for you to share , or even another way to help spread the word, and I'm happy to do it! 😎
Dancing?!?
REI Presents: Bicycle Tour Trip Planning from Pittsburgh to DC

Free event!

Did you know that you can ride a bike from Pittsburgh to Washington DC? Whether you are interested in an overnight get away or a multi-day through trip join us to learn how to plan your own traffic free adventure along the Great Allegheny Passage and C&O Canal. REI experts will discuss trip planning, the gear you'll need, as well as the best places to eat and sleep along the trail.

Join us on March 21, 7 PM at
Caffe Amouri
107 Church Street NE, Vienna VA
Is there a "suggestion box" at the gym??? If so, here's my suggestion/request....
Thursday's lunchtime Conditioning was awesome! Jon did a great job preparing the new program, thanks Jon!!!!!!

We provide training and coaching that helps people discover what their body is capable of because ev

At Beyond Strength we believe that life is better when a person’s body is physically capable. When a person’s body can’t hack it, they miss out on some of life’s best moments. When someone has strength, mobility, and endurance they are more involved with life and have deeper, more fulfilling experiences. Whether it’s a challenging hike with friends or an afternoon playing with their kids, no one s

Operating as usual

Why We Test at Beyond Strength 12/28/2022

Why We Test at Beyond Strength

We have a unique training system at Beyond Strength. One that you seriously won’t find anywhere else. There’s one big difference that really sets us apart from other gyms.

We test our members.

Right now, we’re in the middle of testing week. Our members are jumping, rowing, lifting, and biking. They’re learning the truth about their current fitness level.

But why?

Why does testing matter when we could all just show up and workout…when we could just coast through our gym experience, lifting weights and doing intervals?

Because there’s more to the gym than just showing up and sweating. Because the gym is a conduit to a better body and a better life. Testing shows us exactly how to use that conduit.

But it’s more than that.

Here are four reasons why we test at Beyond Strength.

Why We Test at Beyond Strength We have a unique training system at Beyond Strength. One that you seriously won’t find anywhere else. There’s one big difference that really

12/27/2022

Big Bench Ben isn’t just winking.

Well, he is just winking.

But he’s also using a technique that helps you get more out of your t-spine rotation.

You can get more rotation when your close your lead eye and keep trying to look over your lead shoulder with your off eye.

Your brain wants to know what’s going on behind you, so it keeps turning your torso.

Try it out.

Better yet, come try it with Ben.

Click the link in our profile and come train for $10 for your first 10 days.

How Many Reps Should You Do? (Spoiler alert, it matters in more ways than you think) 12/22/2022

How Many Reps Should You Do? (Spoiler alert, it matters in more ways than you think)

We recently received this question via email:

“Do you think it’s ok if I stay in the 6-12 rep range using alternating linear periodization? Below 6 seems too heavy and above 12 is sort of fatiguing for me. Can I keep working out with the same general template and just vary movement order, reps, and exercises and loading type or results will stall and I need to change things up? Any suggestions?”

The simple answer is a combination of yes, no, and it depends.

In this week's blog, we'll dive into the detailed answer. I’ll teach you what to do about the rep ranges and what to do when low reps seem too heavy but high reps are too fatiguing. I’ll also tell you what to do with training templates.

How Many Reps Should You Do? (Spoiler alert, it matters in more ways than you think) “Do you think it’s ok if I stay in the 6-12 rep range using alternating linear periodization? Below 6 seems too heavy and above 12 is sort ...

12/21/2022

Reps matter. They develop our bodies, and our minds, in different ways.

You can stay in your comfort zone if you want. But you’ll get a lot more out of your training if you don’t.

Click the link in our profile and get f*cking started with 10 days for $10.

12/16/2022

When you’re deep down in the hole and you feel like you can’t get back up, remember this:

You’re fine. You’re just uncomfortable.

How to Keep Exercising While Traveling 12/13/2022

How to Keep Exercising While Traveling

Travel kicks workout plans right in the pants. And it always happens as you settle into a good routine, right? You’re humming along. You’re hitting your gym sessions every week. You’re getting in your steps, and you’re doing extra mobility training to keep your muscles and joints right. Then Thanksgiving hits and you have to head to Aunt Edna’s in Albuquerque. After that, it’s Uncle Barry’s in Wisconsin for Christmas. In between, you have one last work trip for the year. And you’re like, fuuuuudddgggeee, how am I supposed to keep exercising with all of this? (Only you didn’t say fudge.)

Whether you’re traveling for the holidays or work has you jet-setting around the country (or world), there are simple things you can do to keep yourself moving. Here are a few simple tips on how to keep exercising while traveling.

How to Keep Exercising While Traveling Whether you’re traveling for the holidays or work has you jet-setting around the country (or world), there are simple things you can do to...

12/08/2022

Here’s something to keep in mind. Your weights might not linearly progress over the course of a month.

It might be that you use more weight during week two than you did during week one, then find that your weights go down in week three. Finally, in week four, your weights climb higher than during the previous weeks.

This is all hypothetical. But it’s important to remember that sometimes strength increases in waves rather than on a steady upward trajectory.

If your weights climb each week, great! But be mentally prepared for that not to happen.

Photos from Beyond Strength's post 12/03/2022

Little known fact…

Squatting during killer sunsets comes free of charge with each Beyond Strength membership.

You just have to come to the 4:30pm class.

Click on the link in our profile to claim your first 10 days for only $10

11/25/2022

What stories are you telling yourself about why your training consistency sucks?

shares the story he was telling himself.

We all have stories we tell ourselves. And we have to overcome them to make progress.

Want tools for how to do that?

Check out our latest podcast “Perfect = Failure” wherever you listen to podcasts.

11/22/2022

🤔 Did Chris get a terrible haircut, or is that just a weird shadow?

Let us know in the comments… ⤵️

11/16/2022

Your nervous system is the main driver of strength output, and it takes significantly longer to recover than your muscles.

It’s important to note this because your muscles will feel ready to go, and they are. But you have to give your nervous system time to catch up so that you get the most out of your workout.

Rest 3-5 minutes between sets of strength exercises.

For example, do a set of squats. Then take a quick break and do a set of and upper-body pulling exercise. Then do a mobility exercise. Then rest a little longer. Once 3-5 minutes have elapsed since your last set of squats, do your next set.

Make sure you’re doing your strength training properly. Click the link in our profile and train with us for $10 for your first 10 days.

11/08/2022

When you started your career, you likely had a lot to learn. You were slower at completing tasks than you are now. And it’s probably true that you couldn’t produce the results you now produce. Strength training works similarly.

Constantly varying exercises limits your ability to improve your skill. Skill, dear friends, begets efficiency. When you’re efficient with an exercise, you can use more weight. And, you guessed it; using more weight makes you stronger.

Here’s how it works – you’ll use more weight at a lower RPE and with more reps in reserve. Skill and efficiency change how you perceive your effort during a given exercise. Your body knows how to solve that exercise’s “problem,” achieving the end result by using fewer resources. For example, you’ll need less muscular tension to lift a given weight. Since it costs your body less to find the positions, and execute the movements, you’re able to put more into actually lifting the weight. When you can do that, your weights go up and so do your strength gains.

11/01/2022

“He that is good for making excuses is seldom good for anything else.”
-Benjamin Franklin

10/27/2022

“I think there are two keys to success. One is to show up. The other one is to keep going. Most people don’t keep going.”
-Dan John ( )

10/24/2022

Move to recover—wait, what??

Light movement after exercise and between heavy workouts stimulates recovery by increasing blood flow and stimulating your nervous system.

So, don’t just sit on the couch during your days off from the gym. Take walks. Do some mobility training (e.g. the warm-up for all of you current Beyond Strength members).

Just frickin’ move. You will feel better and you will recover faster between training sessions.

10/22/2022

Four Days of Strength Training!?

Some of you are real dang pumped about this. We get it. Lifting is a fun time. It’s also, like, necessary for building strength and muscle.

We went to the four-day per week lifting schedule so you’d get enough training frequency and training volume to build muscle. It’s possible to build and maintain strength with only one or two days per week of heavy lifting–depending on your training status. But we need more weight-room exposure to grow muscle. Three days per week can suffice. However, four days per week is better. It allows you to hit each muscle group twice per week with increased volume (amount of sets and reps) and intensity (amount of weight). The schedule also offers ample time to recover between upper- and lower-body workouts. Which allows you to train harder during each workout.

There’s another, non-physiological, reason for the schedule change. Fun.

We’ve worked hard throughout the year to build and maintain work capacity. It was necessary, paying big short- and long-term dividends. But our brains need a break from that type of hard work. Rather than continuing to rise to the challenge, we likely would have grown to dislike that kind of training. Now, we can look back and say, “Man, that was tough and I got in a lot better shape,” without feeling malice for burning lungs and burning legs. And we can also look forward to the next time we train that way. In the interim, we give our minds a break and our bodies a different stimulus from which to grow.

10/20/2022

There are a lot of six-rep sets in our current training program. There are good reasons.

Much of the research shows that strength is built in the 1 to 5 rep range. Muscle gain, however, is stimulated in every imaginable rep range. That’s because there are multiple mechanisms for hypertrophy (muscle gain). Mechanical tension, muscle damage, and metabolic stress are the three main contributing factors. Six rep sets, then, are a great jumping-off point for building strength and muscle.

Starting a training block with sets of six during strength training gives us room to progress into lower rep ranges during the subsequent training phases. Sets of six also allow for heavy enough loads to elicit hypertrophy from mechanical tension.

Sets of six are also great for progressing to higher rep sets that cause muscle damage and metabolic stress. That’s why they're in our assistance training section (the C’s on your training program). We’ve added a three-second eccentric to some of the exercises for a dash of spice and extra mechanical tension.

10/15/2022

“Go down swinging. And I’ll tell you: If you fight with all you have, more often than not, you won’t go down at all. You will win.” - Jocko Willink

Why You’re Doing What You’re Doing: September 2022 Beyond Strength Program Blog 08/29/2022

Why You’re Doing What You’re Doing: September 2022 Beyond Strength Program Blog

[NEW TRAINING PHASE!!] We’re entering the summer block’s final training phase. It’s the final phase in the transition from work capacity training to heavy strength and power training.

Give this week's blog a read to see what we have in store. 😎

Why You’re Doing What You’re Doing: September 2022 Beyond Strength Program Blog We’re entering the summer block’s final training phase. It’s the final phase in the transition from work capacity training to heavy strength

Photos from Beyond Strength's post 08/25/2022

We’re so pumped to welcome Rony Torres to the Beyond Strength Staff! ( )

Rony hails from Venezuela where, over 15 years, he built a successful training business.

Rony came to the US 5 years ago and nearly immediately reached out to us.

He’d drop in, we’d welcome him to staff inservice meetings, and we’d pester him to stop by more often.

Not so secretly, we wanted Rony to work with us!

It’s finally happened and we can’t be happier.

Rony is a great coach with an eye for fine details and infectious energy.

He’s passionate about helping people improve their lives through training.

And he’s a great fit at Beyond Strength.

Welcome, Rony!

Photos from Robeks Fresh Juices & Smoothies's post 07/21/2022

🙌🙌🙌

07/11/2022

[What the heck is Eustress Training? 🤔]

Both strength days this month feature something called Eustress Training. It’s a strength-training method developed and utilized by coaches like Craig Weller and Jonathan Pope at Building The Elite and Joel Jamieson (the guy that developed the Morpheus platform our members use for recovery testing and properly zoning their heart rates). Eustress training is designed to improve extensive strength, or the ability to express your strength over time and in higher volumes. That’s good. It trains for the transition between the gym and the real world by training you to use your strength lots of times–while also showing you that you can lift heavy weights more times than you believed. There’s another equally important purpose to eustress training, and it’s found in the name.

There are two types of stress: distress and eustress. Here’s a simple way to understand the difference–distress is stress that you’re not prepared for, and eustress is stress that you feel prepared for. The stress you experience in a given situation depends on how prepared you feel for that situation and how much control you perceive that you can exert in the situation. Eustress training is designed to improve your feelings of control in otherwise distressing situations. Here’s a description from an article I wrote for Free Range American:

“Eustress-training workouts are designed to improve your sense of control so that you feel challenged instead of anxious. They also train you to do a lot of quality work without making your body feel like it was lit on fire and put out with a pitchfork. The results: You’re able to push yourself harder with less demand on your body; your shift in mindset trains you to take on challenges rather than avoid them, and you improve your skill at your chosen exercises.”

The subtext in our website’s header reads: training to overcome any challenge. Well, to overcome any challenge you must feel as though you have the resources to take on the challenge. Eustress training builds the physical and mental resources for kicking challenges right in the pants.

Why You’re Doing What You’re Doing: July 2022 Beyond Strength Program Blog 07/07/2022

Why You’re Doing What You’re Doing: July 2022 Beyond Strength Program Blog

July’s training program marks the start of Block 3. That means we’re making a small “shift in gears” to transition us from Blocks 1 and 2’s work capacity training to the heavier doses of strength and power training coming in Block 4. We’re also introducing a strength-training method yet unseen at Beyond Strength.

Let’s break it down by training session…

Why You’re Doing What You’re Doing: July 2022 Beyond Strength Program Blog July’s training program marks the start of Block 3. That means we’re making a small “shift in gears” to transition us from Blocks 1 and 2’s...

Photos from Beyond Strength's post 06/30/2022

How do you get comfortable with approaching hard things? Not knowing, but wanting to find out?

Photos from Beyond Strength's post 06/20/2022

You can’t– wait… you can??!

06/17/2022

Light movement after exercise and between heavy workouts stimulates recovery by increasing blood flow and stimulating your nervous system.

So, don’t just sit on the couch during your days off from the gym. Take walks. Do some mobility training (e.g. the warm-up for all of you current Beyond Strength members).

Just frickin’ move. You will feel better and you will recover faster between training sessions.

Photos from Beyond Strength's post 06/16/2022

“Training makes me feel so good that I want to push myself to do more.”

Danielle’s not just talking about in the gym. She’s talking about life outside the gym.

Training makes her feel like she can Play Harder.

“Run, walk that extra mile, go rock climbing, etc.”

She gets more out of her life because she has the strength and endurance to kick ass

But, for her, training is also about the mental boost.

“Mentally, I feel really good when I get all of my workouts in 5 mornings in a row. And I feel really confident when I see that I increase my weight or add more mileage on the machines from week to week.”

And, it’s also just about enjoying it.

“I just feel good after I train. I enjoy being able to do it with my person ( ) and my best friend ( ) at the same time. I crush my goals and cheer them on to achieve their goals.”

Danielle consistently kicks as in the gym so she can play harder outside of the gym.

She trains because it improves her life.

Danielle is Beyond Strength.

06/13/2022

🚨One week out!!🚨

Have your buddy picked out? 📧 Email Chris and he’ll get them (and you) all set up!

Oh, and what do you get for bringing a buddy?? Unlimited access for the week so that you can BOTH hit every class you’d like… TOGETHER!! 🎉

06/13/2022

We all have our own why… no need to take on someone else’s.

“…people can be controlling with themselves to satisfy their introjects. To pressure yourself, to force yourself to act, or to feel as if you have to do something is to undermine your own autonomy.”

The quote is from Edward L. Deci’s book, Why We Do What We Do; it’s an ode to self-determination theory in practical application.

Think about that for a second. How often do you coerce yourself into action? While it’s often a productive short-term strategy, it’s a long-term defeatist, self-destructive means to an end. Autonomy is intrinsic motivation’s spearhead—we must foster it to make self determination theory work.

To avoid this trap, and to develop self autonomy, we have to start with understanding our introjects.

Introjects are internalized rules that don’t jive with our authentic selves. To paraphrase Deci, think of them as loud, demanding voices in your head that come from outside sources. They’re rules you haven’t made a part of your authentic operation, but you still follow them.
Following introjects inhibits our self-autonomy—while likely building resentment.

Instead consider what you authentically think, feel and act on. Does it feel right in your gut? Yes? Then do it. No? Well…that’s why we have a middle finger.

Think of the external fitness and work mores that we coerce ourselves with. If we’re not slaves to the gym we’re not committed. If we’re not grinding ourselves into the ground we’re not hustling enough. If these ideas jive with who you authentically are, then go after them. If not…consider that and start asking questions.

Are you following introjects or are you integrating solid, authentic mores into your decision making process?

LOUDOUN'S DIFFERENT GYM, SINCE 2011

BSP NOVA has been Loudoun’s Different Gym, since 2011, for a great reason…people just like you. You, your needs, your goals, your transformation are our priority and we create a training program and experience that meets you where you’re starting and we continue to guide you step by step toward becoming the stronger, leaner version of yourself that you envision. Our individualized approach to training has worked for hundreds of people over the years, and it can work for you.

Knowing what steps to take to transform your body isn’t easy. Should you be lifting weights? Should you be doing cardio? What about nutrition? Where does support and accountability come in? How does it all fit together? The good news is there’s balance of each that will work for you…and when you find that balance you get real, sustainable results.

YOU can achieve real, sustainable results.

At BSP NOVA our first priority is learning about you. We use what we learn to help guide you toward that balance that gets you results while also living an enjoyable life. For years we’ve been helping people from all walks of life, from the stressed out 35-year-old working professional to the grandma in her 70s, revolutionize the way they approach exercise and nutrition. And we’ve found a few, distinct truths.

Videos (show all)

Merch store is live!!But not for long… so don’t miss out! 💣 https://beyond-strength-performance.myshopify.com
THE ATTENDANCE CHALLENGE IS BACK!!!Okay, okay… a little different this year.BUT! We want to hook you up with training fo...
Working on muscle-up transitions with Diane back in 2014 Diane rocked ❤️
Let’s talk about the 2,000m row testNews flash: you’re trying to hardEfficiency of your rowing is the name of the game.H...
Here’s the deal: your body doesn’t care about workouts.It cares about adaptation and survival so that it can thrive. Tha...

Location

Telephone

Address


21620 Ridgetop Cir
Sterling, VA
20166

Other Personal Trainers in Sterling (show all)
Sergeant's Fitness Concepts Sergeant's Fitness Concepts
45687 Elmwood Court
Sterling, 20166

5000 square feet for our co-ed group fitness program in Sterling VA. TRX, BOSU, agility ladders, tra

The Tough Fitness The Tough Fitness
45681 Oakbrook Court Sterling, Virginia Suite 111
Sterling, 20166

The Tough Fitness was created to share knowledge about the importance of Fitness in one's everyday l

Fact Based Fitness FBF Fact Based Fitness FBF
Sterling

‘If you think lifting is dangerous, try being weak. Being weak is dangerous.’

Prestige Rhythmic Gymnastics Academy Prestige Rhythmic Gymnastics Academy
21580 Atlantic Boulevard, Unit #110
Sterling, 20166

2020-2021 season Enrollment opens! We run by international level gymnast and coach Tanya Korabelnik

Evolve Athletics - NOVA Evolve Athletics - NOVA
45965 Nokes Boulevard Unit 160
Sterling, 20166

We are a group based membership gym that focuses on strength training and intense cardio based worko

Black Widow CrossFit Black Widow CrossFit
45714 Oakbrook Court, Unit 170
Sterling, 20166

Black Widow CrossFit is bigger than just a gym. It’s an entire community of people working togethe

Sarge Run Improvement Program Sarge Run Improvement Program
45687 Elmwood Court
Sterling, 20166

If you like to run, or want to learn more about running, then like this page!

Nikkoagustinfitness Nikkoagustinfitness
Sterling, 20164

NIkkoAgustinFitness is here to provide strategies and support to help build your foundation to your

Rip City Rip City
42680 Trade West Drive
Sterling, 20166

Total Results  -  Sterling Virginia: Exercise Smarter Total Results - Sterling Virginia: Exercise Smarter
14 Pidgeon Hill Drive, Suite 140
Sterling, 20165