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PODCAST

Aligned and Activated

hgrafaellhwcoaching

Aligned and Activated is the go-to podcast for women ready to embody their feminine power, regulate their nervous systems, and create a life that feels as good as it looks. Hosted by Heather Rafael—a wellness coach, personal trainer, and dark feminine guide—this weekly show is your sanctuary for aligning with your intuition, reclaiming your sensuality, and activating your most magnetic, organized, and abundant self. Each episode blends grounded strategy with soulful practices—covering everything

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All Episodes

16:57

EP. 41 IF DECEMBER EXAUSTS YOU, LISTEN TO THIS.

Aligned and Activated ·

2025/11/27

Heather Rafael shares how living and planning seasonally transformed her life, calm, and nervous system — especially during December. She explains why honoring your monthly and life seasons prevents burnout and creates more ease.She walks through a simple system: calendar every obligation, set a realistic bucket list, plan warm seasonal meals that support hormones, overlay your cycle tracker, and prepare cycle-friendly outfits. The goal is to plan capacity, not perfection. By aligning your

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16:51

Ep. 40 When People Want the Old You

Aligned and Activated ·

2025/11/25

Heather Rafael explores how holiday gatherings can trigger old versions of ourselves and how to stay rooted in the woman you are now. She explains why some people interact with you from the past, the difference between capacity and worth, and why you don’t need to shrink to make others comfortable. The episode offers three practical, gentle practices to stay regulated in real time: slow your pace, bring attention back into your body (hands to heart and belly), and choose presence over

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16:33

Your Mars Sign Reveals the Version of You Everyone...

Aligned and Activated ·

2025/11/23

Heather Rafael breaks down Mars in your birth chart — what it means, how to find it, and why it explains every reaction you’ve ever had. Learn the difference between unhealed and healed Mars energy and how your instincts become a tool instead of a trigger.The episode walks through Mars archetypes across the 12 signs, explains how your nervous system shows up, and offers simple steps to move from survival responses to empowered action.

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20:05

Ep. 38 The Sisterhood Prescription: Why Female...

Aligned and Activated ·

2025/11/18

Heather Rafael explores the vital role female friendships play in emotional regulation, healing, and longevity, sharing a heartfelt Friendsgiving story and the real-life example of Diane to show how connection restores joy and resilience. She offers practical steps to build authentic friendships—showing up, seeking aligned spaces, celebrating others, and making yourself available—and invites listeners to deepen their transformation through coaching.

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22:32

Ep. 37 11:11 Reset — Stop Wishing, Start Setting...

Aligned and Activated ·

2025/11/10

Heather Rafael guides listeners through the 11/11 identity portal, showing how to shift from people-pleasing to embodied standards that protect your nervous system and clarify who you are. She explains the difference between boundaries and standards and shares three steps to build a lived identity: decide who you are, choose consistent behaviors, and hold the standard calmly when tested. The episode includes practical examples for family, friendships, work, body, money, and home, and invites you to

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19:32

No Is My Protection: Taurus Full Moon & Boundaries

Aligned and Activated ·

2025/11/04

Heather Rafael guides listeners through using the November Taurus Full Moon to slow down, set clear boundaries, and protect their energy during the holiday season.She explains the difference between boundaries, standards, and ultimatums, offers simple rituals (candle, moon water bath, Venus adornment), and encourages calm, consistent follow-through to recalibrate the nervous system and invite peace. Purchase Boundaries https://amzn.to/4qFWyez

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17:07

Ep. 35 It Ends With Me: Breaking Generational Curses...

Aligned and Activated ·

2025/10/30

Heather Rafael explores how generational patterns—beliefs, nervous system responses, and survival habits—are passed down and how we can gently end them with awareness, compassion, and small, steady choices.This episode offers practical guidance on nervous system regulation, boundary-setting, and reclaiming feminine power to transform inherited pain into embodied freedom and lasting change.

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21:44

Ep. 34 Let's Finish the Year Well

Aligned and Activated ·

2025/10/20

6 Week Workouthttps://www.heatherrafael.com/programs/6-week-body-recomposition-program Unleashed and Aligned Heather Rafael confesses to pushing through illness and explores why high-achieving women ignore rest, exposing how cultural conditioning and the inner critic keep us burning out. She offers a practical, gentle roadmap—nervous system regulation, scheduled rest, movement, nourishing food, and energetic clearing—to finish the year well, not just strong, and invites listeners to

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17:32

Ep. 33 Confronting Toxic Femininity

Aligned and Activated ·

2025/10/09

Work with me. Join my 1-on-1 mentorship Unleashed and Aligned.https://www.heatherrafael.com/one-on-one-coaching Heather Rafael explores the often-overlooked concept of toxic femininity—when feminine traits become manipulative or self-sabotaging. Through real-life examples, she contrasts toxic behaviors (victimhood, emotional manipulation, drama, and self-deception) with healthy feminine power, which is soft, sovereign, accountable, and magnetic. The episode calls for emotional accountability,

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19:06

Ep. 32 Competition is Cancelled

Aligned and Activated ·

2025/09/23

Host Heather Rafael shares a powerful shift from comparison to alignment, explaining why competition holds you back and how embracing feminine flow, nervous-system tools, and yoga principles like ahimsa can reclaim your confidence and creativity.She offers practical strategies—daily rituals, boundaries, breathwork, and vision casting—to stop chasing others and start building a life that’s uniquely yours, reminding listeners that what’s meant for you won’t pass you

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11:33

Ep. 31 The Sweet Life Starts with Systems

Aligned and Activated ·

2025/09/11

Join the workouts:https://www.heatherrafael.com/programs/6-week-body-recomposition-program In this episode Heather Rafael shares how to build "sacred systems"—gentle, aligned routines that support your nervous system, amplify abundance, and make joy a non-negotiable. She explains five key system categories (time, body, energy, home, and money) and why rhythm, ritual, and flexibility matter more than rigid rules. Listen for practical steps you can start this week: journal prompts, one small

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15:06

Ep. 31 The Power Centers Every Woman Holds

Aligned and Activated ·

2025/09/03

This episode explores the three feminine power centers—the heart, the womb, and the voice—through the lens of neuroscience and embodiment. Heather Rafael explains how these centers communicate with the nervous system and why aligning them creates safety, creativity, and magnetic presence.Hear practical practices to activate each center: coherence breathing and receiving for the heart, warmth and pelvic movement for the womb, and humming, speaking your truth, and boundary rehearsal for

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16:54

Ep. 30 Strategic September: Reset, Align, Glow

Aligned and Activated ·

2025/09/02

Unleashed and Aligned 8 Week 1 on 1https://www.heatherrafael.com/one-on-one-coaching Strategic September Calandar https://www.instagram.com/p/DOEu1tqgXgG/?igsh=MTNqdzlleHBwdHlwMw== Heather Rafael guides you through a Strategic September reset to turn summer chaos into steady magnetism. This episode covers practical systems for your home, wardrobe, body rhythms, self-care rituals, calendar planning, and mindset so you can move into winter grounded and radiant. Follow simple, sensual

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10:15

Ep. 28 The Sacred No

Aligned and Activated ·

2025/08/29

Heather Rafael explores the transformative power of the "sacred no"—an unapologetic boundary that honors your energy, heals your nervous system, and deepens your alignment. She explains how people-pleasing is often a trauma response, offers simple practical steps to practice saying no, and reframes boundaries as feminine magnetism rather than rejection.By protecting your capacity, you reclaim creativity, build self-trust, and invite more aligned relationships and opportunities into your

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12:36

Ep. 27 You are Draining Your Magnetism

Aligned and Activated ·

2025/08/27

Heather Rafael unpack how multitasking is often a trauma response and cultural expectation that fragments women’s energy and keeps them stuck in survival mode. She contrasts this with feminine energy as presence, flow, and embodied focus, and explains why multitasking leaks magnetism.The episode offers simple, actionable steps—notice the pattern, pause, choose presence, romanticize focus, and rewire your worth—and shows how these practices restore creativity, deepen relationships,

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13:19

Ep. 26 You're the Art: Reclaim Everyday Creativity

Aligned and Activated ·

2025/08/25

Heather Rafael explores how creativity shows up in everyday life — from meals and outfits to parenting and problem solving — and argues that everyone is creative right now.She shares practical steps to reclaim creativity: carve out alone time, take weekly solo dates, journal regularly, move your body, and make with your hands to restore flow, intuition, and joy.

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17:07

Ep. 25 Virgo Season Reset

Aligned and Activated ·

2025/08/25

Join Heather Rafael as she walks through Virgo season’s grounded energy, exploring how details and daily rituals create a life that feels luxurious and aligned.Learn practical ways to care for your home, wardrobe, meals, and mornings, plus a short guided intention-setting practice to anchor the season. This episode focuses on intentional preparation, nourishing habits, and simple sensory rituals that support your wellbeing as the seasons shift.

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17:14

Ep. 24 Stop Hiding - How Visibility Heals

Aligned and Activated ·

2025/08/20

Heather Rafael explores why women avoid photos and how simple habits—like dopamine dressing, small styling rituals, and neuroplasticity—can rebuild confidence. She shares science-backed reasons to show up in pictures and a seven-day visibility challenge to help listeners become more present, confident, and camera-ready.

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12:17

Ep. 23 You Can't Level Up on Cheat Mode

Aligned and Activated ·

2025/08/06

Welcome to another episode of Aligned and Activated with your host, Heather Rafael. This week's episode is dedicated to the women ready to break free from recurring patterns and embrace a life of intentional growth. Heather discusses how our "cheat day" mindset undermines our spiritual journey and offers practical steps to cultivate discipline and structure in our lives. Discover how daily rituals can transform everyday actions into spiritual practices, fostering self-trust and true alignment. Join

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16:29

Ep. 22 Rising Above Rejection

Aligned and Activated ·

2025/07/30

In this powerful episode of Aligned and Activated, host Heather Rafael delves into the raw emotions of rejection and exclusion that many women face. She explores the deep-seated pain of not being chosen, whether it's in friendships, work, or love, and offers a transformative perspective on how to reclaim your energy and self-worth.Join Heather as she encourages listeners to let go of what no longer serves them and explains how to set practical energetic boundaries. She emphasizes the importance of

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