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...

Growing a Team: Values > Resumes (and how to actually uncover them)

Most people hire based on what looks impressive.

A polished resume.

A confident interview.

A “perfect” candidate who says all the right things.

But here’s what I’ve learned.

The biggest hires don’t fail because someone lacked skills.

They fail because the values weren’t there.

And the tricky part?

Values don’t show up in the first 10 minutes.

Because if you ask someone:

“What are your values?”

They’ll give you the version they think you want to hear.

So in today’s episode, I’m sharing one of the most powerful hiring questions you can ask, not to get rehearsed answers…

…but to reveal how someone thinks.

✅ Values aren’t what people say

Values are what people do when it’s inconvenient.

When they’re under pressure.

When nobody’s watching.

When there’s a trade-off.

That’s why the secret is asking story-based questions, such as:

• “Tell me about a time you had competing priorities - how did you decide what came first?”
• “What’s a piece of work you’re most proud of and why?”
• “If you had to choose between hitting a deadline or delivering your best work, what would you do?”

🎯 Why these questions work

Because you’re not interviewing their resume.

You’re interviewing their decision-making.

And how someone thinks tells you far more than what they claim to value.

👀 If you’re hiring soon… listen to this first

If you’ve ever hired someone who seemed amazing… and then slowly became the most stressful part of your week…

This episode will help you avoid that.

🎧 Listen now and take notes. Your next hire depends on it.

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...

If your sales page is getting clicks but not conversions, the issue is often not your offer or your pricing.

It is the words at the top of the page.

In this episode, Tracy breaks down the three most common mistakes digital entrepreneurs make when writing their sales page hook and headline, and how to fix them so your message actually sells.

In this episode, you will learn:

• Why describing your offer instead of the outcome stops people from scrolling
• How vague hooks reduce urgency and kill conversions
• Why sounding like everyone else creates hesitation and mistrust
• What the top of your sales page really needs to do to convert

This is a practical, value driven episode designed to help you improve your messaging immediately.

🎧 Listen to the episode

Million Dollar Message Mini Workshop
Learn how to write a simple, clear, high converting hook and headline for your sales page.
Instant access. Lifetime access.
$129 AUD.

👉 tracyharris.co/milliondollarmessage

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...

Many entrepreneurs say they want freedom, but still find themselves living for praise, approval, and external validation.

In this episode, Tracy unpacks the hidden cost of approval-seeking, how it creates hierarchical relationships, and why it keeps capable women from fully living by design.

This conversation offers clarity, reflection, and practical questions to help you step into 2026 with self-leadership, alignment, and intention.

In this episode, you’ll learn:

• Why approval-seeking creates vertical, hierarchical relationships
• How praise quietly shapes identity and decision-making
• The real cost of living for validation
• Questions to help you reconnect with your desires in 2026
• What it actually takes to live and lead by design

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...

If you’d asked me 2 years ago whether we’d become a homeschooling family, I would’ve laughed and said, “No way.”

Not because I was against it - but because I couldn’t see how it would actually work for us.

In this episode, I’m sharing the real story behind our decision to homeschool, the fears I had around “getting it wrong,” and the lightbulb moment that changed everything: realising that our family is the framework - just like it is in business.

When I stopped relying on someone else’s structure to feel safe in my business, everything expanded. So I decided to take the same approach to parenting and education… and the results have been incredible.

I take you inside what homeschooling by design looks like for our family right now - from our 8–10am learning rhythm, to immersive, real-world experiences like music lessons, surfing, gardening, cooking, and passion projects - all while running a multi-seven-figure business and protecting our mental and emotional wellbeing.

This episode is for you if:

• You’ve considered homeschooling but felt overwhelmed by the lack of “rules”
• You’re craving more flexibility and freedom for your family
• You believe there has to be another way to do parenting, business, and life
• You’re ready to stop outsourcing authority and start trusting yourself

There’s no one right way - but there is a way that’s right for you.

Let’s talk about designing your life on your own terms.

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...

In this heartfelt episode, I coach a member who has lost her spark for content creation and feels creatively blocked. This is something almost every content creator experiences at some point.

Inside this replay from our Social Method Society Q&A, we explore:

• What a creative block is actually signalling

• Why losing joy is not a failure

• How to rebuild connection with your content

• What to focus on when you feel disconnected

This episode will help you reconnect with your voice and create from a place of alignment and joy again.

Join the Social Method Society waitlist

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...