2nd Edition · Available November 10
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, covering 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. Written by Rebecca Whelan, 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.
Why I Built These Sustainable Habits
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. 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.
Because 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 these nine habits aren’t built for a perfect schedule; rather, they’re built for the life you already have.
Who it’s for
- You keep starting over and you’re exhausted by it
- Work, family, and life always seem to win
- Generic programs never stick because they weren’t built for your real life
- You’re in your 40s, 50s, 60s, or beyond and ready for something sustainable
Inside the Book: 9 Sustainable Habits
Nine habits, built one at a time. Each one is a small, doable starting point that grows with you, not an overhaul you have to survive.
- Master Your Mind: stop fighting yourself and start working with your thinking
- Hydrate: the simplest habit to start, with more payoff than you’d expect
- Move: movement that fits your body and your schedule
- Eat: nutrition without crash diets or perfect plans
- Breathe: a quick tool for calming your body down
- Stretch: stay mobile and ease the aches
- Build Muscle: strength that supports you for the long haul
- Sleep: the recovery habit that makes all the others work
- Practice Mindfulness: learn to hear what your body is trying to tell you
Plus:
- Real stories and honest coaching. The second edition tells it like it is, including the struggles.
- 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 (see below).
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. 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
Not free that night? No problem. Get the free companion guide and 50% off one month of the Vitality Transformations App delivered straight to your inbox.
Meet me in Person
| Date | Event | Where |
|---|---|---|
| Nov 10th – 7-8 PM | Simple Strategies for Success workshop & Virtual Book Launch (Zoom) | Save My Spot |
| Nov 17th – 6-7 PM | Simple Strategies for Success workshop & Book Launch | Ballston Community Library |
| Nov 21st – 1–2 PM | Simple Strategies for Success workshop & Book Launch | Colony Library |
More events are being added. Check back or join the email list to hear first.
Where to get the book
Available November 10. Pre-order the Kindle Edition on Amazon now. The paperback will be on Amazon on launch day, or you can reserve a copy now through Barnes & Noble (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. I build programs around your actual life, not a template.