Email

rebecca@vitalitytransformations.com

Transformational Habits

2nd Edition · Available November 10

Transformational Habits: Sustainable Habit Building for Real Life

What if you could change how you look, feel, and think, without a crash diet or a punishing program?

Transformational Habits is a sustainable habit building book that gives you nine habits, built one at a time into the real life you already have. They also cover mindset, nutrition, movement, recovery, sleep, and listening to your body. You’ve started over too many times, and that’s not a willpower problem. Instead, it’s a process problem, and this book fixes the process.

In fact, this second edition is the honest one, with real stories and candid coaching, plus app and tech recommendations for every habit. Rebecca Whelan wrote it. She’s a Certified Personal Trainer, Yoga Instructor, and Fitness Nutrition Specialist who is approaching fifty, teaching fifteen-plus classes a week, and walking this path right alongside you.

Read it. Then go back to habit one and begin.
Transformational Habits, Second Edition, by Rebecca Whelan: book cover

Why I built this approach to sustainable habit building

For years, I searched for the perfect diet and the perfect exercise plan. I wanted to change my body so I’d not only look the way I wanted, but finally feel the way I wanted, too.

It wasn’t simple, because I’ve dealt with autoimmune disease, hormonal issues, and metabolic problems that made losing weight feel impossible. When I was younger, I also struggled with eating disorders. I spent years researching and trying to fix what wasn’t working.

What I found wasn’t a perfect plan. It was a set of habits that helped me more than anything else I tried. Once I saw what they did for me, I couldn’t keep them to myself. I wanted to share them with everyone.

I also know how full real life gets. Between running a business, teaching fifteen-plus classes a week, and managing a home, life gets busy. As a result, I’ve seen firsthand how hard it is to follow a program that doesn’t account for real life. So I didn’t design these nine habits for a perfect schedule. Instead, I built them for the life you already have.

Who it’s for

You keep starting over, so you’re exhausted by it
Work, family, and life always seem to win, but you keep trying
Generic programs never stick because they ignore your real life
You’re in your 40s, 50s, 60s, or beyond, and you’re ready for something sustainable

Inside the book: 9 habits for sustainable habit building

Nine habits, built one at a time. Each one is a small, doable starting point that grows with you, so it’s never an overhaul you have to survive.

1
Master Your Mind
Stop fighting yourself, then start working with your thinking.
2
Hydrate
It’s the simplest habit to start, but it pays off more than you’d expect.
3
Move
Movement that fits your body, so it also fits your schedule.
4
Eat
Nutrition without crash diets, because perfect plans don’t last.
5
Breathe
A quick tool for calming your body down when stress hits.
6
Stretch
Stay mobile, and then ease the aches.
7
Build Muscle
Strength that also supports you for the long haul.
8
Sleep
Sleep is the recovery habit that makes all the others work, so don’t skip it.
9
Practice Mindfulness
Learn to hear what your body is trying to tell you, because it’s always talking.
Plus
Real stories and honest coaching. The second edition tells it like it is, so you’ll hear about the struggles too.
App and tech recommendations for every habit, so tracking and accountability work on your phone, your wrist, and the apps you already use.
A free companion guide when you sign up.
142 pages · Paperback and Kindle

Two ways to join in on launch day

Option 1
Join me live
Tuesday, November 10 · 7-8 PM ET · Free on Zoom
Come celebrate the second edition with me live. I’ll walk you through some of the nine habits and give you real strategies you can use the same day, so you leave with something you can actually do, not just something to think about. Then I’ll open it up for questions, so ask me anything about the book, the habits, or how to fit them into your real life.
Option 2
Can’t make it? You still get the perks
If you’re not free that night, no problem. Get the free companion guide for sustainable habit building and 50% off one month of the Vitality Transformations App delivered straight to your inbox.

Meet me in person

Nov 10 · 7-8 PM
Simple Strategies for Success workshop and virtual book launch
On Zoom
Nov 17 · 6-7 PM
Simple Strategies for Success workshop and book launch
Ballston Community Library
Nov 21 · 1-2 PM
Simple Strategies for Success workshop and book launch
Colony Library

I’m adding more events. Check back, or join the email list to hear first.

Where to get the book

Available November 10. You can pre-order the Kindle edition of this sustainable habit building guide on Amazon now. Then the paperback arrives on Amazon on launch day, or you can reserve a copy through Barnes & Noble, and it ships Nov 10.

About the author

I’m Rebecca Whelan, a personal trainer, nutrition and fitness coach based in Niskayuna, NY. I’ve been teaching group fitness since 2013 and coaching clients full-time since 2020, so I build programs around your actual life, not a template.

Ready to begin?

Start with the free companion guide, then join me on launch day. Sustainable habit building starts with one small habit, and you can begin today.