If you’re a woman entrepreneur creating your life by design, your next level is not just about strategy. It’s about capacity.

In today’s episode, Tracy breaks down simple and realistic strength benchmark targets for women aged 35–40 so you can understand your current baseline and start improving from a place of empowerment.

This is not about extremes, pressure, or perfection. It’s about raising your personal standard, strengthening your body, and building the energy and resilience to hold the life and business you desire.

Tracy teaches this through her FRESH framework (Fitness, Relationships, Environment, Self, Hustle) and shares why strength changes the way you lead, show up, and expand.

What You’ll Learn in This Episode

• What the FRESH framework is and why it matters
• Why strength is a foundational part of self-leadership
• How to build capacity for business growth through physical strength
• How to use benchmarks without comparison or self-judgement
• Realistic strength targets you can test at home or in the gym
• How to track your progress over the next 4–6 weeks

Strength Benchmark Targets (Women 35–40)

✅ 8–12 push-ups

✅ 30 bodyweight squats

✅ Plank hold: 60 seconds

✅ Dead hang: 20–30 seconds

✅ Goblet squat: 10 reps with 12–16kg

✅ Dumbbell RDL: 10 reps with 2 x 12.5kg

✅ Inverted row: 8–10 reps

Mentioned in This Episode

• The FRESH Framework: Fitness, Relationships, Environment, Self, Hustle
• The importance of checking with your doctor or physio if you’ve had injury in the past

Your 2026 Action Step

Choose ONE benchmark from today’s episode.

Test it this week, write down your number, then commit to improving it over the next 4–6 weeks.

You don’t need to overhaul your whole life.

You simply need a standard and consistency.

Share & Connect

If you loved this episode, share it and tag Tracy so she can cheer you on.

🎧 Listen by clicking the link below

📲 Instagram: https://instagram.com/tracyharrisco

🌿 Website: www.tracyharris.co

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This podcast is brought to you by Tracy Harris. Explore our offerings to elevate your business:

1. Social Method Society
   Join our comprehensive program designed to help you grow your Instagram presence, build a strong brand and turn your followers into customers. Learn more here.
2. Freedom Filled Business
   Freedom Filled Business is the most transformative and supported way to create, launch, and scale a course or membership that’s aligned with your life and values.
   It turns scattered, stuck entrepreneurs into confident CEOs with sustainable, scalable offers, a crystal-clear business strategy, and the freedom to live and lead with intention. Apply Now.
3. Freedom Filled® Mastermind
   The Freedom Filled® Mastermind is exclusively for a maximum of 20 female entrepreneurs that are committed to intentional leadership and advanced digital business strategy, that transforms teams, fuels revenue, and sets the foundation for lasting freedom. It’s about unlocking the freedom to be uniquely you in how you grow your business and do life. Find out more here.
4. Reels for Business Course
   Master the art of creating engaging reels that convert viewers into customers. This do-in-your-own-time course will equip you with the skills to leverage short-form vi...

In this strategic episode, I coach a member who is deciding between launching short courses or moving straight into a membership. She also asked how much content is enough to launch. These are questions almost every digital educator faces.

Inside this replay from our Social Method Society Q&A, you will learn:

• The difference between a course path and a membership path

• How to choose the right model for your season

• Why you need far less content than you think

• What matters most when you are getting started

This conversation will help you take confident, aligned action without overbuilding or overthinking.

Join the Social Method Society waitlist

Send a text

This podcast is brought to you by Tracy Harris. Explore our offerings to elevate your business:

1. Social Method Society
   Join our comprehensive program designed to help you grow your Instagram presence, build a strong brand and turn your followers into customers. Learn more here.
2. Freedom Filled Business
   Freedom Filled Business is the most transformative and supported way to create, launch, and scale a course or membership that’s aligned with your life and values.
   It turns scattered, stuck entrepreneurs into confident CEOs with sustainable, scalable offers, a crystal-clear business strategy, and the freedom to live and lead with intention. Apply Now.
3. Freedom Filled® Mastermind
   The Freedom Filled® Mastermind is exclusively for a maximum of 20 female entrepreneurs that are committed to intentional leadership and advanced digital business strategy, that transforms teams, fuels revenue, and sets the foundation for lasting freedom. It’s about unlocking the freedom to be uniquely you in how you grow your business and do life. Find out more here.
4. Reels for Business Course
   Master the art of creating engaging reels that convert viewers into customers. This do-in-your-own-time course will equip you with the skills to leverage short-form vi...

In this episode, I’m answering some of the most commonly asked questions I receive about my health, beauty, and lifestyle.

I share openly about what I eat, how I exercise, my skincare and makeup routines, and the products I genuinely love and use. I also speak honestly about the beauty treatments and injectables I’ve had, because transparency matters to me and I know it matters to you too.

This is very much a girl talk style episode. Nothing is positioned as right or wrong, perfect or complete. It’s simply what I’ve learned so far through my own lived experience, personal research, and guidance from trusted experts.

At 41, I feel incredibly healthy, strong, and confident in my body. And I truly believe that when we feel this way, we show up in our lives, relationships, and work as our best and highest selves. That confidence ripples outward and allows us to create a bigger impact.

I did not go deep into routines in this episode, and that was intentional. Routines are a conversation of their own, and I’d love to know if that’s something you’d like me to explore in a future episode.

I’ll also be sharing a photo of the products I use in an upcoming Instagram post or story, so keep an eye out for that.

I’d love to hear your thoughts on this episode and what resonated most for you. And if you have products you swear by that you think I should try, I’m always open to learning and discovering new things.

Send us a text

This podcast is brought to you by Tracy Harris. Explore our offerings to elevate your business:

1. Social Method Society
   Join our comprehensive program designed to help you grow your Instagram presence, build a strong brand and turn your followers into customers. Learn more here.
2. Freedom Filled Business
   Freedom Filled Business is the most transformative and supported way to create, launch, and scale a course or membership that’s aligned with your life and values.
   It turns scattered, stuck entrepreneurs into confident CEOs with sustainable, scalable offers, a crystal-clear business strategy, and the freedom to live and lead with intention. Apply Now.
3. Freedom Filled® Mastermind
   The Freedom Filled® Mastermind is exclusively for a maximum of 20 female entrepreneurs that are committed to intentional leadership and advanced digital business strategy, that transforms teams, fuels revenue, and sets the foundation for lasting freedom. It’s about unlocking the freedom to be uniquely you in how you grow your business and do life. Find out more here.
4. Reels for Business Course
   Master the art of creating engaging reels that convert viewers into customers. This do-in-your-own-time course will equip you with the skills to leverage short-form vi...