Mother-of-two, 43, has worked out for three YEARS without a single day off

A mother-of-two who has exercised every single day for three years has lost 45 kilograms – and her next goal is to reach 2,500 days non-stop. 

Katie Lin, 43, started to take her fitness seriously on June 29, 2017, when she visited a Sydney gym for seven days in a row. 

Her love of heavy weightlifting quickly gained momentum and before long the full-time accountant had visited the gym daily for three months.  

‘I thought that I was going to do 100 days and then the target shifted to 365 days, then straight to 1,000 days. Now it is a lifestyle for me and it is embedded into my daily routine,’ she told FEMAIL.

Katie Lin, 43, started to take her fitness seriously on June 29, 2017, visiting a Sydney-based gym for seven days straight (pictured left in 2017 and right in 2019)

Katie Lin, 43, started to take her fitness seriously on June 29, 2017, visiting a Sydney-based gym for seven days straight (pictured left in 2017 and right in 2019)

Katie Lin, 43, started to take her fitness seriously on June 29, 2017, visiting a Sydney-based gym for seven days straight (pictured left in 2017 and right in 2019)

On June 29, 2020, Katie successfully completed 1,096 days of training at 4.30am with celebrity trainer Jono Castano Acero (bottom right), even in the face of gym closures during COVID-19

On June 29, 2020, Katie successfully completed 1,096 days of training at 4.30am with celebrity trainer Jono Castano Acero (bottom right), even in the face of gym closures during COVID-19

On June 29, 2020, Katie successfully completed 1,096 days of training at 4.30am with celebrity trainer Jono Castano Acero (bottom right), even in the face of gym closures during COVID-19

On June 29, 2020, Katie successfully completed 1,096 days of training at 4.30am with celebrity trainer Jono Castano Acero, even in the face of gym closures during COVID-19.  

‘I wanted to feel good and have enough energy to run around with my children (aged seven and five) and to be a great role model for them,’ she said.

‘My goals haven’t really changed, it is about being consistent and always setting new goals and new challenges. I love reaching for those personal bests.’ 

Katie hasn’t found the daily 45-minute workouts taxing on her body – explaining that she has ‘never been sore’ – and is fond of deadlifts, bench presses, chest presses, lat pull downs and bicep curls. 

Katie hasn't found the daily 45-minute workouts taxing on her body - explaining that she has 'never been sore' - and is very fond of deadlifts, bench presses, chest presses, lat pull downs and bicep curls (pictured left before starting her journey and right in 2020)

Katie hasn't found the daily 45-minute workouts taxing on her body - explaining that she has 'never been sore' - and is very fond of deadlifts, bench presses, chest presses, lat pull downs and bicep curls (pictured left before starting her journey and right in 2020)

Katie hasn’t found the daily 45-minute workouts taxing on her body – explaining that she has ‘never been sore’ – and is very fond of deadlifts, bench presses, chest presses, lat pull downs and bicep curls (pictured left before starting her journey and right in 2020)

'I was quite strict up until the coronavirus shut down the gyms and my workout didn't count unless it was either in the gym or training with a personal trainer,' Katie said

'I was quite strict up until the coronavirus shut down the gyms and my workout didn't count unless it was either in the gym or training with a personal trainer,' Katie said

‘I was quite strict up until the coronavirus shut down the gyms and my workout didn’t count unless it was either in the gym or training with a personal trainer,’ Katie said

What does Katie eat during a typical day? 

Breakfast:protein shake and toast with avocado

Lunch: A tofu salad 

Dinner: A stir fry with plenty of vegetables

Snacks: Often veggie sticks with hummus or protein bars 

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‘I was quite strict up until the coronavirus shut down the gyms and my workout didn’t count unless it was either in the gym or training with a personal trainer,’ Katie said.

‘I would do Spartan races, play golf or go for a run but they didn’t count in my mandate, I needed to also go and workout in the gym for at least 45 minutes a day. 

‘I have been quite fortunate as I have never lacked motivation. There are times when I know my body needs a less intense workout, so I will be kind on my body and cycle for the 45 minutes, or I will do lighter weights and more reps.’

In a typical day Katie, who is vegan, will supplement her protein needs with shakes and bars, to ensure she’s eating enough calories. 

Breakfast is a protein shake and toast with avocado, lunch is a tofu salad and dinner is a stir fry with plenty of vegetables. 

In a typical day Katie, who is vegan, will supplement her protein needs with shakes and bars, to ensure she's eating enough calories (pictured in 2017 left and 2018 right)

In a typical day Katie, who is vegan, will supplement her protein needs with shakes and bars, to ensure she's eating enough calories (pictured in 2017 left and 2018 right)

In a typical day Katie, who is vegan, will supplement her protein needs with shakes and bars, to ensure she’s eating enough calories (pictured in 2017 left and 2018 right)

With her weight now down to 73 kilos Katie's next challenge is to complete 2,500 days in a row - which translates to 6.8 years

With her weight now down to 73 kilos Katie's next challenge is to complete 2,500 days in a row - which translates to 6.8 years

With her weight now down to 73 kilos Katie’s next challenge is to complete 2,500 days in a row – which translates to 6.8 years

Snacks are often veggie sticks with hummus, but she’s also partial to a dessert and ‘doesn’t cut out champagne’. 

With her weight now down to 73 kilos Katie’s next challenge is to complete 2,500 days in a row – which translates to 6.8 years. 

‘Katie’s sessions with me are different to those when she trains by herself,’ her trainer Jono told FEMAIL.

'Katie's sessions with me are different to those when she trains by herself,' her trainer Jono told FEMAIL (Katie pictured prior to starting her fitness challenge)

'Katie's sessions with me are different to those when she trains by herself,' her trainer Jono told FEMAIL (Katie pictured prior to starting her fitness challenge)

‘Katie’s sessions with me are different to those when she trains by herself,’ her trainer Jono told FEMAIL (Katie pictured prior to starting her fitness challenge)

Katie’s typical training session:

Katie after finishing her 1,096th day of training

Katie after finishing her 1,096th day of training

Katie after finishing her 1,096th day of training

1. Warm Up

2. Circuit

– Squats

– Lunges

– Barbell Deadlifts

– Kettlebell Swings

20, 15, 12, 15, 20 pyramid going down to up.

– Lat Pull Down

– Bent Over Barbell Rows

– Push Ups

– Leg Raises

20, 15, 12, 15, 20 pyramid going down to up. 

‘She’s tough as nails so it is my job to push her beyond her own boundaries. We focus on high intensity interval training while also building strength. Katie is chasing that elusive six pack.’ 

A typical training session includes a warm up, followed by a circuit of squats, lunges, barbell deadlifts and kettlebell swings.

This is followed by lat pull downs, bent over barbell rows, push ups and leg raises.

Jono and Katie will eventually move into the trainer’s new gym in the coming weeks, completing workouts from the Acero Training Series together.