Strength & Longevity Coach for Women 40+
Your Body
Is Changing.
Own It.
What used to work doesn't work anymore. You don't need another diet or quick fix — you need a personalised, science-based strategy built for the woman you are now.
The Truth After 40
You've Done Everything Right.
And It Stopped Working.
You've always been disciplined. You've worked out, watched what you eat, and taken care of yourself. But somewhere after 40, the rules changed — and nobody told you. The weight shifted, the energy dipped, and the strategies that once worked feel invisible now.
Metabolism Has Shifted
The same routines and habits that kept you lean and energised for decades suddenly feel ineffective. Your body is operating under new rules.
Hormones Are Changing
Perimenopause and menopause reshape everything — sleep, mood, body composition, and energy. Most programs ignore this entirely.
Guesswork Doesn't Cut It
Generic fitness advice and cookie-cutter plans can't address what's happening inside your body. You need answers, not assumptions.
There Is Another Way
What If You Had a
Clear, Proven Strategy?
Imagine knowing exactly what your body needs — not based on trends, but on your own data. A personalised approach that works with your hormones, tracks real progress, and builds lasting strength and vitality.
That's what I do. I'm Katharina Hillen — a private health consultant and longevity coach on the Sunshine Coast. I help women over 40 reclaim their strength, confidence, and health through science, not guesswork.
Measure, Don't Guess.
The Change & Fly Method
Four Pillars of
Lasting Transformation
Every strategy is built on four interconnected pillars — because real, lasting change requires a complete approach, not isolated fixes.
Build Strength & Shape Your Body
Personalised 1:1 and online coaching designed for women 40+ — to build strength, reshape your body, and feel confident again.
I guide you step by step — so you feel comfortable and confident in the gym, especially in the strength training area, where many women feel unsure.
- ✦ Strength training for muscle tone & fat loss
- ✦ Clear guidance and safe technique
- ✦ Structured workouts that actually deliver results
- ✦ Hormone-friendly training approach
- ✦ Core strength & posture improvement
- ✦ Confidence in the gym and with weights
Understand Your Body
(Stop Guessing)
Most women are guessing when it comes to their health — and that's why results often feel frustrating or inconsistent.
I help you understand exactly what your body needs, using precise tracking and clear, easy-to-understand insights.
- ✦ Body composition tracking (Evolt)
- ✦ Cellular & antioxidant insights (PRYSM)
- ✦ Ongoing progress tracking
- ✦ Clear direction — no more confusion
Balance Hormones & Boost Energy
Your body is changing — and your strategy needs to change with it.
I help you support your hormones, improve energy, and reduce stubborn fat with the right training and nutrition.
- ✦ Hormone-smart training
- ✦ Nutrition strategies
- ✦ Energy & metabolism support
Inside-Out
Health & Longevity
True health goes beyond training.
When your body is supported from the inside, everything changes — your energy, your skin, your results.
I help you understand what your body truly needs, and how to support it in a simple, effective, and personalised way.
- ✦Personalised supplement guidance for longevity & vitality
- ✦Skin health support for a strong, healthy glow
- ✦Cellular health & recovery support
- ✦A simple, sustainable strategy for long-term wellbeing
Data-Driven Results
Measure,
Don't Guess
Most coaching relies on how you feel, how your clothes fit, or what the scale says. Those are subjective and incomplete. My approach is different.
Evolt Body Scans
Detailed body composition analysis — lean muscle mass, body fat percentage, visceral fat, hydration levels, and metabolic age. Real numbers, not guesswork.
Prysm Wellness Analysis
A personalised wellness assessment that gives insight into your body's internal health — helping you understand what your body truly needs for energy, recovery and long-term wellbeing.
Personalised Tracking
Every decision is informed by your data. We track progress objectively and adjust your program in real-time, ensuring you stay on the optimal path.
How We Work Together
Tailored to
Your Life
Whether you're on the Sunshine Coast or anywhere in the world, there's a way for us to work together that fits your lifestyle and goals.
1:1 Personal Training
In-person sessions on the Sunshine Coast. Hands-on coaching with real-time form guidance and personalised programming.
Online Coaching
Remote coaching for clients anywhere in the world. Full programming, accountability, and expert guidance — no matter your location.
12-Week Transformation
Structured programs with measurable outcomes. Baseline scans, progressive programming, and clear benchmarks to track real change.
Longevity Consulting
Holistic health guidance covering training, hormones, nutrition, and longevity. For women who want a comprehensive, integrated approach.
Client Experiences
Real Women,
Real Results
Mum of two, 45 —
reduced body fat, built lean muscle, and achieved visible definition across her core, arms and legs.
Her results are built on my 4 Pillar Method:
• Structured Training
• Nutrition
• Measure, Don't Guess
• Support From Within
A proven system designed for real, lasting transformation.
Katharina 45
45
Reduced body fat, a tighter waistline, and more defined glutes and legs. Improved posture, a stronger back, and a more lifted, toned overall shape. "I was going to message you to thank you for getting me into the best shape I've ever been and I'm in menopause. I am so happy with not only how my body looks and how confident I feel but how strong 💪🏼 I have become both physically and mentally. You are an amazing trainer and I have so much respect for you and your knowledge"
Leanne R.
Age 52 · Brisbane
Noticeable fat loss around the midsection, a flatter stomach, and a more defined waist. Improved posture and core strength, creating a tighter, more sculpted shape. This is what happens when the body is trained with structure and purpose.
Maria R.
Age 45 · Online Client
What Clients Say
Voices That Speak for Themselves
Katharina helped me completely understand my body after menopause. I didn't just lose fat and build muscle — I feel truly strong and full of energy for the first time in years. Her data-driven approach changed everything.
Sandra M.
51 · Sunshine Coast
For years I felt like I was fighting against my own body. With Katharina's method — training, hormones, data, and longevity — I finally have a plan that works. My sleep is better, my energy is back, and I'm seeing results that last.
Nicole W.
47 · Online Coaching
I was sceptical about whether online coaching could really work. But Katharina showed me what my body truly needs using the Evolt scan and her personalised program. After 12 weeks, I have visible results — and most importantly, a new sense of confidence.
Andrea K.
43 · Sunshine Coast
What convinced me about Katharina is her holistic approach. It's not just about training — it's the bigger picture: hormones, nutrition, data. I feel fitter at 53 than I did at 40. Katharina isn't just a coach, she's a health consultant at the highest level.
Birgit L.
53 · Online Coaching
Based on the
Sunshine Coast
Meet Your Coach
Meet
Your Coach
I created Change & Fly after working closely with GPs and orthopaedic specialists — and realising how many women are left without the right guidance as their bodies begin to change.
I saw women experiencing fatigue, muscle loss, low bone density and stubborn weight gain — often told this was simply part of getting older. But it's not something you have to accept.
The female body changes with time — especially through hormonal transitions. And without the right support, strength, energy and confidence begin to decline. This is where my work begins.
At Change & Fly, I take a refined, evidence-based approach to female health — combining strength training, intelligent nutrition, and targeted internal support.
Because true wellbeing is not built through extremes, but through a strategic, consistent, and personalised approach.
I created this space for women who want more — more strength, more energy, more confidence, and long-term health. Not just for now, but for the years ahead.
Over the years, I have expanded this approach to include advanced knowledge in supplementation and skin health, recognising that true longevity is built through a comprehensive, inside-out strategy.
Because real results are not just about how you look — but how strong, capable, and resilient your body is for the years ahead.
My mission is to help women take control of their health early — so they can stay strong, confident and independent for life.
15+
Years Coaching
600+
Women Transformed
100%
Personalised
Getting Started
Your Journey
Begins Here
Apply
Complete a brief application so I can understand your goals, history, and what you're looking for. This ensures we're a great fit before we begin.
Consult
We'll have a complimentary consultation to discuss your needs in detail, review your baseline data, and outline a personalised strategy.
Transform
Begin your tailored program with ongoing support, regular data check-ins, and progressive adjustments. Watch your body and confidence change.
Take the First Step
Ready to Invest
in Yourself?
This isn't for everyone — and that's by design. I work with a limited number of clients to ensure every woman receives the attention, precision, and care she deserves.
If you're a woman over 40 who is ready to stop guessing and start seeing real, lasting results, apply for a complimentary consultation below.
Limited availability