Body Composition
EVOLT 360
See beyond body weight and understand how your body composition is changing.
Track
- 01Muscle mass
- 02Body fat
- 03Visceral fat
- 04Body composition
- 05Change over time
Track what matters — not just the number on the scale.
Sunshine Coast · In-Person · Online · Hybrid
Kat Hillen The Longevity Method
Five pillars. One stronger life.
Mindset
Mobility
Strength
Cardio
Nutrition
Build strength, energy and resilience for the years ahead — through personalised coaching built around you.
The Starting Point
You're already making an effort. Now make it all work together.
You train. You try to eat well. But when strength, mobility, cardio, nutrition and mindset aren't working together, effort doesn't always translate into results.
01
Strength
Training — but not getting stronger?
02
Body Composition
Making an effort — but not seeing change?
03
Energy & Recovery
Doing the work — but recovery feels harder?
04
Direction
Not sure what your body actually needs?
The answer isn't necessarily doing more. It's knowing what your body needs — and what to focus on.
Discover Your Starting PointStep 01 — The System
The Longevity Method
Longevity isn't built from one habit. It's built from a system.
The Centre
Longevity
Hover or select a pillar to explore
The Foundation
Mindset
Build the habits, consistency and resilience that turn good intentions into lasting change — because knowing what to do only matters if you can sustain it.
No pillar works in isolation. Strength supports movement. Mobility allows you to use it. Cardio builds capacity. Nutrition fuels it. Mindset keeps it consistent.
Step 02 — The Process
Your Longevity Roadmap
One strategy. Personalised to you. Built to evolve with you.
Assess Build Coach Measure Adjust
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01
Assess
Understand your starting point.
- Movement & Mobility
- Strength & Cardio Fitness
- Body Composition · EVOLT 360
- Nutritional Status · PRYSM iO
- Lifestyle & Recovery
-
02
Build
Build your personalised Longevity Method.
Personalised & Prioritised
Your five pillars are prioritised around your goals, current capacity and lifestyle — focusing on what matters most.
-
03
Coach
Turn the strategy into consistent action.
- Progressive Training
- Technique & Movement Quality
- Nutrition Guidance
- Accountability & Support
- 1:1 • Hybrid • Online
-
04
Measure & Adjust
Measure progress. Refine your strategy.
- Track Progress
- Reassess Key Markers
- Adjust Training
- Refine Nutrition & Habits
- Evolve The Strategy
Measure. Don't Guess.
Review. Refine. Progress. Repeat.
Step 03 — Assessments
Measure. Don't guess.
Better decisions start with better information. Objective measurements help establish your starting point, reveal meaningful change and guide how your strategy evolves over time.
Nutrition & Lifestyle Insight
PRYSM iO
A quick, non-invasive scan that measures carotenoid status — providing an additional indicator of nutrition and lifestyle patterns that can be tracked over time.
- MethodNon-invasive scan
- MeasuresCarotenoid status
- UseNutrition & lifestyle insight
Measure. Adjust. Reassess.
Know your baseline Build your strategy Track progress Adjust
These assessments inform coaching, nutrition and training decisions. They are not diagnostic tools and are not used to make medical claims.
Real People — Real Progress
Progress you can
see and measure.
Every starting point is different. The goal is progress that matters — more strength, better fitness, improved body composition and greater confidence in what your body can do.
Katharina
46
Results
- 01Body CompositionReduced body fat while building lean muscle.
- 02Strength & DefinitionBuilt visible definition across her core, arms and legs.
- 03The Bigger ResultStronger, leaner and more confident in what her body can do.
Leanne
Age
Results
- 01 — Body CompositionReduced body fat & tighter waistline
- 02 — Strength & DefinitionStronger, more defined & improved posture
- 03 — Strength For LifeStronger, more confident & capable
Maria
45
Results
- 01 — Healthier Body CompositionLeaner waist & reduced central body fat
- 02 — Functional StrengthStronger core, better posture & movement control
- 03 — BUILT FOR THE FUTUREA stronger, more capable body for the decades ahead
In Their Own Words
Voices that speak
for themselves.
Real clients, coached on the Sunshine Coast and online — in their own words, on what changed.
Kat 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 Kat'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 Kat 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 Kat is her holistic approach. It's not just about training — it's the bigger picture: nutrition, data, recovery and long-term health. I feel fitter at 53 than I did at 40.
Birgit L.
53 · Online Coaching
I wanted to get stronger, move better and make sure I was training in a way that would support me as I get older. Having a clear structure and knowing what to focus on has made a huge difference. I feel stronger, fitter and much more confident in what my body can do.
David M.
57 · Sunshine Coast
For me, this was never just about looking fitter. I wanted to stay strong, mobile and capable for the years ahead. The personalised approach has helped me improve my strength, fitness and movement — and given me a much clearer understanding of how to train for long-term health.
Mark T.
63 · Sunshine Coast
Step 04 — Ongoing Coaching
Ongoing coaching, personalised to you
One method. Three ways to work together — continuous, personalised support that evolves with you.
01
In-Person
1:1 Personal Training
Goodlife Maroochydore, Sunshine Coast
Best for
People who want hands-on coaching, technique guidance and individual support in the gym.
Explore Personal Training02
Hybrid
Most Comprehensive
The Complete Coaching Experience
- In-person training
- Personalised online programming
- Accountability
- Progress tracking
Best for
People who want the best of both worlds — personal coaching in the gym with structure, accountability and support between sessions.
Explore Hybrid Coaching03
Online
Coaching Wherever You Are
- Personalised training
- Nutrition guidance
- Progress tracking
- Regular check-ins
- Accountability
Best for
People who want structure and expert coaching without needing to train with Kat in person.
Explore Online CoachingCoaching — ongoing personalised support
Prefer to start with a defined goal and timeframe? See the 8-Week Programmes
Your Next Chapter
Your goals may change. Your strategy evolves with you.
Longevity looks different for everyone. Your strategy should too. Build strength, improve how you move and create the foundations for a healthier future.
Your Goals
-
01 Build a stronger body
Increase strength, build lean muscle and improve body composition.
-
02 Build health from within
Improve nutrition, daily habits and measurable markers of health.
-
03 Move & perform better
Build fitness, mobility and physical capacity for everyday life.
-
04 STAY STRONG FOR LIFE
Stay strong, capable, energetic and independent for the years ahead.
Your goals may change. Your method evolves with you.
Want a clear starting point?
Choose a focused 8-week experience.
A structured way to build momentum, work towards measurable results and experience The Longevity Method — with a clear focus and timeframe.
01
Strength · Body Composition · Fitness · Nutrient Status
The Longevity Challenge
Stronger today. Healthier tomorrow.
An 8-week programme designed to help you become stronger, leaner and fitter — while improving the health markers that matter for the years ahead.
Includes
- Personalised training
- Strength & fitness progression
- Nutrition guidance
- Body composition tracking
- Nutrition & lifestyle assessment & tracking
- Progress reviews & accountability
- Collagen support included
02
Strength · Body Composition · Skin · Nutrient Status
The Longevity Glow Challenge
Strong. Healthy. Radiant.
An 8-week programme built on the same strength and nutrition foundations, with an added focus on skin health and healthy ageing — so you feel strong and look as well as you feel.
Includes
- Personalised training
- Strength & body composition
- Nutrition guidance
- Nutrition & lifestyle assessment & tracking
- Personalised skin assessment & insights
- Collagen support included
- Progress reviews & accountability
Based at
Goodlife Health Clubs
Maroochydore, Sunshine Coast
Online Coaching
Available anywhere
Your Coach
Meet Kat
Personal Trainer Longevity & Healthy Ageing Coach
"I'm not interested in helping you simply exercise more. I want to understand where you are now, where you want to be, and build a strategy that keeps you strong, capable and confident for the years ahead."
Kat works with men and women who want more than just another workout — combining strength, fitness, nutrition and lifestyle into one personalised strategy for long-term health and performance.
Based
Sunshine Coast, QLD
1:1 Coaching
Goodlife Maroochydore
Also Available
Online & Hybrid Coaching
The Next Step
Don't just add years to your life. Add life to your years.
Build the strength, energy and resilience to keep doing what you love — for years to come.
Assess Build Coach Measure Adjust
Book a Longevity Consultation
Not sure where to start? Tell me what you'd like to improve and I'll help you find the right approach.
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Your enquiry couldn't be sent. Please try again, or contact Kat at katharina.hillen@changeandfly.com.
Thank you — your enquiry has been received.
Kat will be in touch personally, usually within one business day.
I look forward to learning more about you and your goals.