Jesper Stam

Running my first marathon was an incredible experience. As I passed the finish of my first marathon the joy and sense of achievement set in, and these feelings are still with me today. Finishing in a Sub 3 was overwhelming, and I am proud to say that I entered the Marathon Ranking list at the 674th place! I won't say it was easy, but it was easier than I thought and that's why I'm after my true potential! First objective, trail run What’s more to come!

TCS AMSTERDAM MARATHON 🏃🏽‍♂️
After training hard I finally made my debut in marathon running. I was able to achieve my target time (2:56:11🔥) despite a number of setbacks in the last part of the preparation. Wow what an experience! Taste like more

DAMLOOP 🏃🏽‍♂️
The goal was to run under the hour. Happy with the result!
Next station my first marathon: TCS Amsterdam Marathon

IMPROVE PERFORMANCE WITH NASAL BREATHING 🎓

You were born to breathe through your nose and your mouth is for eating. The nose is part of your respiratory system, while your mouth is part of your digestive system. Nasal breathing results in belly breathing and mouth breathing activates the upper chest and can cause decreased oxygen uptake. How will nasal breathing effect your performance? Read more via the link in the bio!

HYROX 🏋🏼‍♂️🏃🏼‍♂️

I haven’t done a lot of events but when HYROX past by I decided to embrace this challange with His participation was in doubt due to a shoulder injury but luckely he recovered just in time! Next stop HYROX Maastricht to improve our time with a pain free preparation. Would you like to prepare yourself for this event? Join the JFFV team and let me guide you to exceed your limits 🔥💪🏽

PORTOBELLO STEAKS WITH LIMA BEAN PUREE 🧄🍄

Preheat the oven to 150 C.

Put the garlic (peeled and cut), onion (cut into wedges), chili flakes, chili peper (chopped), cumin seeds, coriander seeds, tomato paste and 75 ml olive oil in an oven dish. Place the portobello with the domed side up and top with a piece of parchment paper pushing it down to cover all the ingredients. Place in the oven for 1 hour. Turn the portobello over and put back the parchment paper. Return to the oven for 20 minutes more until the portobello is very tender but not falls apart.

Transfer the portobello to your chopping board and cut it in half. Use a spoon to remove the onion, garlic and chili. Put it into the food processor and blitz until smooth. Return the mixture to a saucepan and place on medium high heat with the mushrooms for about 5 minutes. Set the oil aside.

While the mushrooms are in the oven make the puree by putting the beans into the food processor along with the lemon juice, olive oil, 1/2 teaspoon flaked salt and 2 tablespoons of water. Blitz until smooth and transfer to a medium saucepan and cook on a medium high heat for about 3 minutes, stirring, until warmed through.

Serve the lima bean puree on a plate and top with the mushroom. Flavor with a spoon of oil (you won’t need all of it)

(Recipe from Ottolenghi; Flavour)

White ** Rich in flavonols / Allicin / Quercetin / Sulfides

Red ** Rich in Lycopene / Ellagic acid / Caffeoylquinic acids / Hydroxybenzoic acids

Orange ** Rich in Alpha carotene / Beta carotene / Hesperetin / Beta cryptoxanthin / Flavonol / Terpenoids / Phthalides

FARMERS WALK💥

The farmers walk is one of the most underrated and least utilized exercises out there. Carries can be done in a lot of different ways and offer many benefits. From grip strength to improved hip stability (especially when performed unilaterally) to increased core strength to helping to build a solid upper back. They activate the rotator cuff and as a result the shoulder ‘packs’ itself. Own the rib position and prevent extension from the spine. Have fun!

FARINATA SPINACH & SALMON 🐟🥞

Mix the chickpea flour with water, olive oil, chili flakes, turmeric, flaxseeds and a pinch of salt into a batter. Let the batter rest in the refrigerator for half an hour. Season the batter with salt and pepper.

Cut the bottoms and the remaining zest from the lemon. Make wedges by cutting between the membranes and set them aside.

Heat oil in a frying pan. Pour a spoonful of the batter into the pan (depending on how big you would like the pancakes to be) and bake the farinata for about 4-5 minutes per side. Repeat this with the rest of the batter.

Cut the onion into rings. Heat a tablespoon of oil in another pan and fry the onion on low heat for about 10 minutes.

Heat the rest of the oil in a pan and fry the spinach for about 4 minutes until it has shrunk. Add the chickpeas and heat briefly.

Season with the lemon wedges and salt and pepper.

Cover the farinata with the spinach, onions, smoked salmon and crumble the goat cheese on top.

White ** Rich in flavonols / Allicin / Quercetin / Sulfides

Orange ** Rich in Alpha carotene / Beta carotene / Hesperetin / Beta cryptoxanthin / Flavonol / Terpenoids / Phthalides

Green ** Rich in EGCG / Isothiocyanate / Lutein / Zeaxanthin / Isoflavones / Flavonoids / Coumestans

BUTTERFLY RAISE 💥

The butterfly raise is a variation to train the different shoulder deltoid heads. Like the "regular" side raises it raises the arm, however, it also adds a rotation from fully turned in at the bottom to fully turned out at the top of the movement.