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 play button above.

Instagram: https://instagram.com/tracyharrisco

Website: www.tracyharris.co

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. Discover more here.
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 video for your brand on Instagram. Sign up here.
5. FREE Instagram Bio Checklist
   Want to make a powerful first impression on Instagram? Download our free checklist to optimise your bio for maximum impact. Get your free checklist here.

CONNECT WITH ME

Web: www.tracyharris.co
Facebook: @mumswithhustle
Instagram: @tracyharrisco
Twitter: @MumsWithHustle
Mums With Hustle® Podcast Community By Tracy Harris: @mumswithhustle

LOVE THE MUMS WITH HUSTLE PODCAST?

Okay, mama! I'm going to give it to you straight, 'cause you know that's what I'm about. Podcast reviews are super important to iTunes and the more reviews we receive the more likely iTunes will reward us with better reach.

I want to reach more hustling mamas that can add extreme value to our kick-ass tribe. Help a sister, out? I already love you forever, but I’d be extremely grateful if you would review me on iTunes!

If you've loved this podcast, never miss another one! All you have to do is SUBSCRIBE to the Mums With Hustle Podcast on iTunes.

The post MWH 524 : FRESH Strength: Simple Benchmarks to Feel Strong Again at 35–40 appeared first on Tracy Harris.

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

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. Discover more here.
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 video for your brand on Instagram. Sign up here.
5. FREE Instagram Bio Checklist
   Want to make a powerful first impression on Instagram? Download our free checklist to optimise your bio for maximum impact. Get your free checklist here.

CONNECT WITH ME

Web: www.tracyharris.co
Facebook: @mumswithhustle
Instagram: @tracyharrisco
Twitter: @MumsWithHustle
Mums With Hustle® Podcast Community By Tracy Harris: @mumswithhustle

LOVE THE MUMS WITH HUSTLE PODCAST?

Okay, mama! I'm going to give it to you straight, 'cause you know that's what I'm about. Podcast reviews are super important to iTunes and the more reviews we receive the more likely iTunes will reward us with better reach.

I want to reach more hustling mamas that can add extreme value to our kick-ass tribe. Help a sister, out? I already love you forever, but I’d be extremely grateful if you would review me on iTunes!

If you've loved this podcast, never miss another one! All you have to do is SUBSCRIBE to the Mums With Hustle Podcast on iTunes.

The post MWH 523 : Member Question: Should You Start With Short Courses Or A Membership And How Much Content Is Enough appeared first on Tracy Harris.

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

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. Discover more here.
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 video for your brand on Instagram. Sign up here.
5. FREE Instagram Bio Checklist
   Want to make a powerful first impression on Instagram? Download our free checklist to optimise your bio for maximum impact. Get your free checklist here.

CONNECT WITH ME

Web: www.tracyharris.co
Facebook: @mumswithhustle
Instagram: @tracyharrisco
Twitter: @MumsWithHustle
Mums With Hustle® Podcast Community By Tracy Harris: @mumswithhustle

LOVE THE MUMS WITH HUSTLE PODCAST?

Okay, mama! I'm going to give it to you straight, 'cause you know that's what I'm about. Podcast reviews are super important to iTunes and the more reviews we receive the more likely iTunes will reward us with better reach.

I want to reach more hustling mamas that can add extreme value to our kick-ass tribe. Help a sister, out? I already love you forever, but I’d be extremely grateful if you would review me on iTunes!

If you've loved this podcast, never miss another one! All you have to do is SUBSCRIBE to the Mums With Hustle Podcast on iTunes.

The post MWH 517 : Member Question: Finding Joy In Content Again When You Feel Blocked appeared first on Tracy Harris.

In this supportive episode, I coach a member who is navigating the early days of motherhood while also building a business. She asked how to create systems to work more efficiently so she can honour her season without feeling overwhelmed.

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

• The difference between business systems and life systems
• How to build structure that supports your energy and capacity
• What to start with if everything feels heavy
• How new mums can protect their time and still move forward

This episode will help you breathe, reset, and build systems that work for the season you are in.

Join the Social Method Society waitlist

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. Discover more here.
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 video for your brand on Instagram. Sign up here.
5. FREE Instagram Bio Checklist
   Want to make a powerful first impression on Instagram? Download our free checklist to optimise your bio for maximum impact. Get your free checklist here.

CONNECT WITH ME

Web: www.tracyharris.co
Facebook: @mumswithhustle
Instagram: @tracyharrisco
Twitter: @MumsWithHustle
Mums With Hustle® Podcast Community By Tracy Harris: @mumswithhustle

LOVE THE MUMS WITH HUSTLE PODCAST?

Okay, mama! I'm going to give it to you straight, 'cause you know that's what I'm about. Podcast reviews are super important to iTunes and the more reviews we receive the more likely iTunes will reward us with better reach.

I want to reach more hustling mamas that can add extreme value to our kick-ass tribe. Help a sister, out? I already love you forever, but I’d be extremely grateful if you would review me on iTunes!

If you've loved this podcast, never miss another one! All you have to do is SUBSCRIBE to the Mums With Hustle Podcast on iTunes.

The post MWH 516 : Member Question: Building Systems As A New Mum In Business appeared first on Tracy Harris.

In this episode, I coach a member who is in a beautiful audience building season. She has not yet created a product to sell and wanted clarity around when to begin using CTAs and what those CTAs should be.

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

• Why CTAs matter even before you have an offer
• How non sales CTAs can grow your audience and deepen trust
• The simplest CTAs to begin using today
• How to lead your audience with confidence while you build

This coaching moment will help you feel grounded and empowered in your content strategy long before you launch a paid offer.

Join the Social Method Society waitlist here.

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. Discover more here.
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 video for your brand on Instagram. Sign up here.
5. FREE Instagram Bio Checklist
   Want to make a powerful first impression on Instagram? Download our free checklist to optimise your bio for maximum impact. Get your free checklist here.

CONNECT WITH ME

Web: www.tracyharris.co
Facebook: @mumswithhustle
Instagram: @tracyharrisco
Twitter: @MumsWithHustle
Mums With Hustle® Podcast Community By Tracy Harris: @mumswithhustle

LOVE THE MUMS WITH HUSTLE PODCAST?

Okay, mama! I'm going to give it to you straight, 'cause you know that's what I'm about. Podcast reviews are super important to iTunes and the more reviews we receive the more likely iTunes will reward us with better reach.

I want to reach more hustling mamas that can add extreme value to our kick-ass tribe. Help a sister, out? I already love you forever, but I’d be extremely grateful if you would review me on iTunes!

If you've loved this podcast, never miss another one! All you have to do is SUBSCRIBE to the Mums With Hustle Podcast on iTunes.

The post MWH 514 :  Member Question: When Should I Start Using CTAs And What Should They Be appeared first on Tracy Harris.

In this episode, we’re diving into a raw and honest conversation about the invisible gap that keeps so many brilliant women from stepping into their next level. You’ll hear why it’s not just about strategy, tools, or knowing what to do… it’s about how you lead yourself in the moments that matter most.

This is for the female founder who knows she was made for more but keeps feeling stuck at the same income ceiling, attracting the same clients, or looping in the same habits. The gap between what you say you want and how you actually show up for yourself is where your next level is hiding.

If you’ve ever:

• Told yourself you’re building a freedom-based business… but continue overworking and people-pleasing
• Dreamed of being surrounded by expanders… but keep finding reasons not to invest in next-level rooms
• Called yourself a premium brand… but hesitate to raise your rates or own your expertise fully
• Felt guilt every time you travel for your business, leave your kids, or take time for yourself
  …this conversation is going to light something up inside of you.

What We Cover in This Episode:

The “good girl” conditioning that keeps women stuck in a cycle of playing small
How to spot the gap between who you say you are and who you actually lead yourself to be
Real-life examples female founders experience daily – from pricing to networking, boundaries to visibility
Why waiting to “feel ready” is costing you momentum, money, and mission impact
How radical self-leadership collapses timelines and propels you into your next level
Journal prompts and self-reflection questions to close the gap and embody your highest potential

Key Takeaway:

Your next level doesn’t come from saying the right things. It comes from leading yourself in alignment with the woman you claim to be – especially when it’s hard, stretchy, or inconvenient.

• Be the first to know when the doors to the Social Method Society reopen! Join the waitlist here.

Inside Social Method Society, you’ll master Instagram strategy for your personal brand and digital offers, surround yourself with expanders, and experience the business mentorship and community you’ve been craving, without sacrificing your freedom, joy, or values.

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. Discover more here.
3. Inner Circle Mastermind
   Take your business to the next level and live your life by design with our elite mastermind group. Capped at 30 women, high access to Tracy, in-person retreats and monthly meetings with personalised feedback. The Mastermind is Australia’s top Mastermind for female digital entrepreneurs. Network with like-minded entrepreneurs and gain insights to accelerate your growth and expansion in business and in life. Join the waitlist 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 video for your brand on Instagram. Sign up here.
5. FREE Instagram Bio Checklist
   Want to make a powerful first impression on Instagram? Download our free checklist to optimise your bio for maximum impact. Get your free checklist here.

CONNECT WITH ME

Web: www.tracyharris.co
Facebook: @mumswithhustle
Instagram: @mumswithhustle
Twitter: @MumsWithHustle
Mums With Hustle® Podcast Community By Tracy Harris: @mumswithhustle

LOVE THE MUMS WITH HUSTLE PODCAST?

Okay, mama! I'm going to give it to you straight, 'cause you know that's what I'm about. Podcast reviews are super important to iTunes and the more reviews we receive the more likely iTunes will reward us with better reach.

I want to reach more hustling mamas that can add extreme value to our kick-ass tribe. Help a sister, out? I already love you forever, but I’d be extremely grateful if you would review me on iTunes!

If you've loved this podcast, never miss another one! All you have to do is SUBSCRIBE to the Mums With Hustle Podcast on iTunes.

The post MWH 498 : Your Next Level Lives in the Gap: A Leadership Reflection for Female Founders appeared first on Tracy Harris.