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The 7-Day Body Reboot

Welcome to the ultimate fitness and nutrition program, guaranteed to cleanse and strengthen, delivered to you daily.
Train and tone your body with Nike Master Trainer Joslyn Thompson, and nourish your body with targeted health-boosting diet tips and a menu created by respected nutritionist Rosemary Ferguson.

Read more about Joslyn Thompson and Rosemary Ferguson

JOSLYN THOMPSON

NIKE MASTER TRAINER

A fitness expert with eleven years experience, Thompson believes that a fit body, a fit mind and the relentless pursuit to be better every day can move mountains. She’s hard to resist.
Twitter: @fitgirltweets
Instagram: @jthompsonrule

ROSEMARY FERGUSON

NUTRITIONIST

A model-turned-naturopathic nutritionist whose work centers on the idea that common ailments can be remedied by food. Put simply: you get out what you put in.
Twitter: @roseferguson_
Instagram: @roseferguson_

day 1 MENU

dinner

Jacket sweet potato and bean salad

  • 1 sweet potato
  • ¼ cup of ready-cooked pinto beans
  • ¼ cup of ready-cooked black beans
  • ¼ cup of ready-cooked black-eyed peas
  • 2 scallions
  • ½ a red bell pepper
  • ¼ a jar of albacore tuna

For the dressing:

  • Olive oil
  • 1 tbsp of apple cider vinegar
  • Salt and pepper
  • Put the sweet potato into the oven at 180C/350F/gas mark 4 and cook for 40 minutes. Chop the scallions and bell pepper, mix together with the rest of the ingredients, then add the dressing. Cut the sweet potato open and add the mixture on top.
day 2 MENU

lunch

Raw vegetable salad with hard-boiled egg

  • 1 beetroot
  • 1 carrot
  • 1 cup of white cabbage
  • 1 cup of red cabbage
  • ¼ bag of rocket
  • ¼ bag of spinach
  • 1 hard-boiled egg

Dressing:

  • 2 tbsp of olive oil
  • 2 tbsp of tamari soy sauce
  • Juice of ½ an orange
  • Grate the beetroot and carrot and finely chop the cabbages. Throw all of the ingredients together into a bowl, mix in the dressing and finish with the egg on top.
day 3 MENU

Mid-morning snack

Rainbow juice

  • ½ a beetroot
  • 1 carrot
  • 1 handful of spinach
  • 5 strawberries
  • 10 blueberries
  • 2 tsp of blue-green algae
  • Juice of ½ a lemon
  • Combine all of the ingredients apart from the lemon and algae in a blender until smooth. Remove from the blender, then squeeze in the lemon juice and add the algae. Stir well and serve.
day 4 MENU

breakfast

Bircher muesli

  • ½ cup of oats, soaked overnight
  • 1 apple
  • ½ cup of blueberries
  • Mixed seeds including flax, sunflower and pecans
  • 1 cup almond milk/natural yogurt (optional)
  • Grate the apple and mix with the blueberries and mixed seeds, then add to the soaked oats. If it needs more moisture, add almond milk or natural yoghurt.
day 5 MENU

dinner

Brown rice pasta with homemade pesto and salad

  • 2 cups of brown rice pasta
  • A handful of salad leaves

For the pesto:

  • 1 bunch of parsley
  • 2 bunches of basil
  • ¼ cup of pine nuts
  • ¼ cup of olive oil
  • Salt
  • Combine the pesto ingredients together in a blender until smooth. Add to cooked pasta and serve with the salad leaves.
day 6 MENU

lunch

Red rice salad

  • 150g red rice
  • 300ml vegetable stock
  • 1 tbsp sunflower seeds
  • 1 tbsp flax seeds
  • 1tbsp hemp seeds
  • ¼ of a bulb of garlic
  • 2 scallions
  • ¼ cucumber
  • ¼ zucchini
  • 2 tbsp of parsley and coriander

For the dressing:

  • 75ml olive oil
  • 2 tbsp balsamic vinegar
  • Splash of apple cider vinegar
  • Salt and pepper
  • Boil the rice in the stock for about 20 minutes until cooked but slightly firm. Mix in the remaining ingredients then serve with some lettuce leaves and the salad dressing.
day 7 MENU

lunch

Guacamole and tabbouleh with quinoa

For the guacamole:

  • 2 ripe avocados
  • 2-3 tbsp of lemon or lime juice
  • 1-2 crushed garlic cloves
  • ¼ of a red onion
  • 1 tomato
  • 1 handful of coriander
  • 1 handful of sunflower seeds
  • Salt

For the tabbouleh:

  • 2 cups cooked quinoa
  • 2 cups parsley
  • ½ cup scallions
  • 2 stalks of celery
  • 2 carrots
  • 1 cup of fresh mint
  • ½ cup of lemon juice
  • ½ cup of basil
  • ¼ cup of olive oil
  • Salt and pepper

    For the guacamole:

  • Mash the avocado then mix with the lemon/lime juice and spices. Finely chop the tomato, onion and coriander and combine with the remaining ingredients.
  • For the tabbouleh:

  • Cut the celery and carrots into sticks. Place the rest of the ingredients in a bowl and mix together. Serve the tabbouleh and guacamole together on a plate, using the carrot and celery sticks to dip in.