Explore every episode of the podcast Science of Slink: The Evidence Based Pole Podcast with Dr. Rosy Boa
| Title | Pub. Date | Duration | |
|---|---|---|---|
| So what if you never invert? When pole goals backfire 🙈 | 30 Oct 2026 | 00:10:41 | |
Dr. Rosy Boa, a pole teacher and former researcher who runs the online studio Slink Through Strength, discusses how highly specific, difficult pole goals can undermine enjoyment and sustainability when they’re repeatedly missed. Citing a 2021 Frontiers in Psychology study by Hoffner and Keats, she notes that repeated goal failure increases negative affect, lowers self-esteem, and reduces motivation, a problem amplified by social media comparisons to professional athletes. She shares her own experience of burnout from pursuing an unrealistic academic job goal, while overlooking the meaningful impact her research still has through citations. She encourages dancers to refocus on why they started pole, set achievable short-term or intermediary goals, and consider working with a coach to choose realistic targets based on time, energy, and resources. 00:00 What If You Never Get It 00:36 Meet Dr Rosy Boa 01:27 Why Pole Attracts Achievers 02:19 When Goals Backfire 02:38 Research on Goal Failure 04:14 My PhD Burnout Story 05:24 Redefining Success 07:14 Remember Why You Started 08:14 Set Realistic Milestones 09:44 Wrap Up and Next Steps Citations: Höpfner J and Keith N (2021) Goal Missed, Self Hit: Goal-Setting, Goal-Failure, and Their Affective, Motivational, and Behavioral Consequences. Front. Psychol. 12:704790. doi: 10.3389/fpsyg.2021.704790 Links and resources:
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| Exercise Science 101: Core strength for Pole Dance | 16 Oct 2026 | 00:16:31 | |
Pole dancer, do you actually know what your code is and what it does? No shame if not: by the end of this episode you will! Listen in as we go over:
Links and resources:
Chapters: 00:00 Core Basics Intro 02:18 Defining The Core 03:17 Core Muscles Tour 04:58 Spine Control Role 05:47 Spine Motions In Pole 08:07 Pole Specific Demands 09:46 Stability And Isometrics 11:44 Anti Rotation Strength 14:14 Wrap Up And Takeaways | |||
| How to Rekindle Your Pole Spark: Capacity, Goals, Novelty, and Lowering Demands | 02 Oct 2026 | 00:20:51 | |
Dr. Rosy Boa of Slink Through Strength discusses why long-term pole dancers may lose motivation and how to rebuild a sustainable relationship with pole. She flags that dreading hobbies and anhedonia can be a symptom of depression and encourages seeking mental health support if that’s present. Otherwise, she recommends: assessing overall life capacity and scaling pole to fit current energy (including taking breaks without fear of major strength loss), clarifying what you currently want from pole using a “best possible self” meditation or journaling to align training with changing goals, adding novelty through different teachers, movement styles, and music to increase play and awareness of preferences, and reducing perfectionistic demands by focusing on consistency and effort over outcomes while lowering setup friction to make showing up easier. Links and resources:
Citations: Carrillo, A., Rubio-Aparicio, M., Molinari, G., Enrique, Á., Sánchez-Meca, J., & Banos, R. M. (2019). Effects of the best possible self intervention: A systematic review and meta-analysis. PloS one, 14(9), e0222386. De Kleine, E., & Van der Lubbe, R. H. (2011). Decreased load on general motor preparation and visual-working memory while preparing familiar as compared to unfamiliar movement sequences. Brain and Cognition, 75(2), 126-134. Encarnação, I. G., Viana, R. B., Soares, S. R., Freitas, E. D., de Lira, C. A., & Ferreira-Junior, J. B. (2022). Effects of detraining on muscle strength and hypertrophy induced by resistance training: A systematic review. Muscles, 1(1), 1-15. Flett, G. L., & Hewitt, P. L. (2014). “The perils of perfectionism in sports” revisited: Toward a broader understanding of the pressure to be perfect and its impact on athletes and dancers. International Journal of Sport Psychology, 45(4), 395-407. Hall, H. K., & Hill, A. P. (2012). Perfectionism, dysfunctional achievement striving and burnout in aspiring athletes: The motivational implications for performing artists. Theatre, Dance and Performance Training, 3(2), 216-228. Heekerens, J. B., & Eid, M. (2021). Inducing positive affect and positive future expectations using the best-possible-self intervention: A systematic review and meta-analysis. The Journal of Positive Psychology, 16(3), 322–347. https://doi.org/10.1080/17439760.2020.1716052 King, L. A. (2001). The health benefits of writing about life goals. Personality and Social Psychology Bulletin, 27, 798–807. Chapters: 00:00 Pole Spark Fizzles 00:25 About Me And Membership 01:55 Long Term Pole Relationship 03:10 Mental Health Red Flag 03:48 Check Your Capacity 07:46 Take Breaks Without Fear 08:42 Best Possible Self Goals 11:34 Add Novelty And Play 15:28 Reduce Demands And Friction 18:38 Recap And Next Steps 20:20 Closing And Free Resources | |||
| Too slippery on the pole? Too sticky? Here’s why! The SCIENCE of pole grip | 18 Sep 2026 | 00:21:35 | |
Did you know there’s a whole scientific field that just studies friction?? It’s true! And we can apply a lot of those findings to help us stick better to the pole. In this episode we’ll dig into why you might be too slippery or too sticky by focusing on friction and research from tribology (much of it drawn from prosthetics studies). We’ll talk about how skin, fat and muscle all contribute to grip and how to navigate each. I also break down all the different types of grips and when/why you might want to use each one. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Citations: Gerhardt LC, Strässle V, Lenz A, Spencer ND, Derler S. Influence of epidermal hydration on the friction of human skin against textiles. J R Soc Interface. 2008 Nov 6;5(28):1317-28. doi: 10.1098/rsif.2008.0034. PMID: 18331977; PMCID: PMC2607440. Xu, Z., Sun, H., Tang, W., Fang, X., Kosimov, A. A., & Mamadamon, A. (2026). Influence of muscle fatigue on pain based on friction and brain activation. Tribology International, 112362. (I didn’t talk about it, but this is a fun blog post about tribology: https://www.stle.org/files/TLTArchives/2024/12_December/Feature.aspx) Chapters: 00:00 Sticky vs Slippery 00:38 Science of Slink Membership 02:17 Friction and Tribology Basics 03:34 Skin Layers and Hydration 06:16 Body Fat and Surface Area 10:10 Muscle Tension and Fatigue 15:32 Grip Aids Explained 20:25 Wrap Up | |||
| 10 Tips to Set up a Home Pole Dance Space | 04 Sep 2026 | 00:21:14 | |
Dr. Rosy Boa of the Science of Slink podcast shares 10 key considerations for building a home pole space based on a decade of home training, emphasizing that a home setup will differ from a studio. She covers choosing reputable pole brands and safe installation (permanent vs. tension-mounted), proper placement under structural supports, using boards to distribute weight in plaster construction, checking tension with temperature swings, and shaking the pole before use. She discusses flooring choices for different styles, avoiding gaps that can catch toenails, and keeping cleaning tools nearby. Other topics include optional open wall space, storing alcohol/grip and towels, safety gear like mats and self-spotting bands, additional props (chairs, blocks, weights), airflow/humidity/temperature control, lighting options, music setup considerate of neighbors, and filming considerations like corner placement and fisheye lenses. Chapters: 00:00 Home Pole Setup Intro 01:05 Studio Versus Home Reality 01:55 Pole 05:43 Flooring 07:39 Wall Space 08:28 Storing essentials 09:20 Safety equipment 10:30 Props 11:55 HVAC 14:00 Lighting 15:46 Music 16:34 Filming 17:48 Recap And Final Thoughts Iris Sparrow lighting tips: https://www.instagram.com/p/DcRKQnJhoX4/ Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Want to work with me? Check out my virtual Science of Slink membership at ScienceOfSlink.com 🤎 All-level pole technique 🤎 Discover amazing-feeling freestyle flow 🤎 Accessible, equipment-optional conditioning 🤎 Taught live, recordings always included Sliding scale pricing available. | |||
| What to do if You’re Scared of Freestyling | 21 Aug 2026 | 00:19:06 | |
Freestyling in pole dance can feel frightening and physically stressful, often driven by fear of failure and harsh self-criticism. This episode offers some practical strategies to cope with that. Drawing on sports psychology, we’ll talk about research (Ceccarelli et al., 2019) showing self-compassion predicts better stress recovery and fewer maladaptive thoughts after recalled sports failure, and use Neff’s (2003) framework of self-compassion: mindfulness (noticing thoughts without over-identifying), common humanity (remembering others struggle too), and self-kindness (treating yourself as you would a friend). We’ll also go through some specific strategies that you can use in the moment to help cultivate more self-compassion. Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Citations:
Chapters: 00:00 Freestyle Fear Is Real 00:57 Coach Disclaimer And Shoutouts 01:48 Why We Fear Failure 04:13 Research On Self Compassion 06:19 What is Self Compassion? 07:25 Mindfulness And Meditation 10:55 Common Humanity And Community 13:06 Self Kindness In Practice 14:51 Tools To Calm And Reset 17:53 Final Encouragement And Wrap Up | |||
| Stronger Shoulders for Pole Dance | 07 Aug 2026 | 00:18:18 | |
Dr. Rosy Boa explains why pole dancers need strong, stable shoulders for hanging, spinning, climbing, and inverted work, outlining shoulder anatomy and key movement demands. She reviews general strength patterns used in pole—horizontal and vertical push/pull—and emphasizes the importance of isometric straight-arm hanging strength. For overhead stability, she highlights conditioning the rotator cuff via external rotation to keep the humeral head securely positioned during arm flexion, offering a simple external rotation drill. She also stresses scapular upward rotation for full overhead range and stability and concludes that shoulder mobility requires stability training to pole safely and long-term. Learn more about the Science of Slink membership & join now: https://scienceofslink.com/ The book I reference (HIGHLY recommend!): Emily Scherb, D. P. T. (2018). Applied anatomy of aerial arts: an illustrated guide to strength, flexibility, training, and injury prevention. North Atlantic Books. https://www.thecircusdoc.com/book/ Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Why Shoulders Matter 01:51 Shoulder Anatomy Basics 03:55 Push Pull Patterns 05:44 Vertical Strength Demands 07:22 Hanging Isometrics 08:44 Rotator Cuff Focus 11:36 Scapular Upward Rotation 15:51 Key Takeaways 16:27 Mobility Needs Stability 17:48 Wrap Up And Resources | |||
| What happens when you take a break from pole? | 24 Jul 2026 | 00:17:59 | |
Dr. Rosy Boa discusses what happens when you take a break from pole, covering both physiological detraining and the emotional side of returning. She emphasizes not beating yourself up and notes that feeling awful after missing one class can signal an unhealthy dependency, suggesting support for possible exercise addiction. Aerobic capacity tends to noticeably drop after about two weeks away, while strength loss is slower and depends on training status and age: very trained lifters may not show measurable 1RM decreases until around 32 weeks, untrained individuals can lose strength after a 10-week break, and adults 74–86 may see strength and balance declines after two weeks. Returning typically takes about half the break time, and strength is often easier to rebuild due to “muscle memory,” with evidence that people can catch up to peers who never took a break. Interested in training online with Rosy? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 01:36 Be Kind About Breaks 04:40 Detraining Timelines Overview 09:41 Rebuilding and Muscle Memory 11:15 Catching Up After Breaks 13:38 Personal Trick Loss Story 15:31 Final Takeaways Citations: Cumming, K.T., Reitzner, S.M., Hanslien, M., Skilnand, K., Seynnes, O.R., Horwath, O., Psilander, N., Sundberg, C.J. and Raastad, T. (2024), Muscle memory in humans: evidence for myonuclear permanence and long-term transcriptional regulation after strength training. J Physiol, 602: 4171-4193. https://doi.org/10.1113/JP285675 Encarnação, I. G., Viana, R. B., Soares, S. R., Freitas, E. D., de Lira, C. A., & Ferreira-Junior, J. B. (2022). Effects of detraining on muscle strength and hypertrophy induced by resistance training: A systematic review. Muscles, 1(1), 1-15. Halonen EJ, Gabriel I, Kelahaara MM, Ahtiainen JP, Hulmi JJ. Does Taking a Break Matter-Adaptations in Muscle Strength and Size Between Continuous and Periodic Resistance Training. Scand J Med Sci Sports. 2024 Oct;34(10):e14739. doi: 10.1111/sms.14739. PMID: 39364857. Toraman, N. F., & Ayceman, N. (2005). Effects of six weeks of detraining on retention of functional fitness of old people after nine weeks of multicomponent training. British journal of sports medicine, 39(8), 565-568 | |||
| Neurodivergence and Pole with Psychologist Gabby Desmond | 10 Jul 2026 | 00:43:46 | |
Dr. Rosy Boa hosts an episode of Science of Slink on neurodivergence and pole with neurodivergent psychologist and pole dancer Gabby Desmond. They define neurodivergence as a broad umbrella beyond autism and ADHD (including OCD, BPD, and learning disabilities like dyslexia) and discuss why neurodivergent people may be drawn to pole for its structure, predictability, community “parallel play,” and endless achievable challenges. They explore sensory processing and regulation through spinning, inversion, and aerial hammock, plus differences in interoception and pain that can affect conditioning, stretching, and injury risk. The conversation covers learning preferences (visual vs verbal cues), difficulties with right/left and choreography, managing ADHD/autistic boom-bust training cycles, focusing on core vocabulary over trick inflation, and using external cues and varied feedback to support motor learning. Gabby shares where to find her work at unfurlpsychology and on Instagram. Where to find Gabby:
Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Welcome and Introductions 02:11 What Neurodivergence Means 03:51 Why Pole Attracts ND Folks 06:30 Sensory Seeking and Spinning 11:41 Dyslexia and Learning Pole 15:35 Learning Styles and Flow 18:41 Boom Bust Training Cycles 24:05 Interoception and Pain 25:45 Stretching and Hypermobility 29:53 Learning Through Feedback 38:36 Failure and Self Efficacy 41:22 Why Pole Community Works 42:42 Wrap Up and Links | |||
| Poling Safely in the Heat | 26 Jun 2026 | 00:31:03 | |
In this episode of 'Science of Slink,' Dr. Rosy Boa delves into what every pole dancer should know about exercising in extreme heat. Key topics include the physiological adaptations to heat acclimatization that typically occur within two weeks, the symptoms and handling of heat exhaustion versus heat stroke, and specific risk factors such as dehydration and medications. She also shares practical tips for pole dancers, such as managing equipment and grip issues, staying hydrated, and taking frequent breaks to avoid heat-related illnesses. Emphasis is placed on listening to one's body, recognizing the varied individual responses to heat, and prioritizing safety over performance. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Summer Episode Intro 00:19 Heat Topic Overview 02:04 Sweat Evolution Rabbit Hole 03:13 Heat Acclimatization Science 07:33 Two Week Adaptations 10:25 Performance Mindset in Heat 11:46 Heat Exhaustion Signs 15:15 Heat Stroke Emergency 18:15 Risk Factors and Meds 22:59 Humidity and Cooling Gear 24:45 Pole Specific Heat Tips 27:54 Hydration and Towels 30:12 Final Safety Recap Citations/further reading Mayo Foundation for Medical Education and Research. (2023, April 6). Heat exhaustion. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heat-exhaustion/symptoms-causes/syc-20373250 Howe, A. S., & Boden, B. P. (2007). Heat-related illness in athletes. The American journal of sports medicine, 35(8), 1384-1395. Nobel, G., Tribukait, A., Mekjavic, I. B., & Eiken, O. (2012). Effects of motion sickness on thermoregulatory responses in a thermoneutral air environment. European journal of applied physiology, 112, 1717-1723. Périard, J. D., Racinais, S., & Sawka, M. N. (2015). Adaptations and mechanisms of human heat acclimation: applications for competitive athletes and sports. Scandinavian journal of medicine & science in sports, 25, 20-38. Sawka, M. N., Leon, L. R., Montain, S. J., & Sonna, L. A. (2011). Integrated physiological mechanisms of exercise performance, adaptation, and maladaptation to heat stress. Compr Physiol, 1(4), 1883-1928. | |||
| Hairs Whips that Feel Good | 12 Jun 2026 | 00:25:38 | |
Hair whips shouldn’t be a (literal!) pain in the neck, and in this episode we’ll break down how keep your neck feeling as good as possible as you explore whipping your hair. We’ll talk about safety and warning signs, have a brief into to neck anatomy and talk about about how to prepare the neck for hairwhips, both day-of warmups and longer-term strength and conditioning. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 03:11 Neck Safety Red Flags 05:06 Neck Muscle Basics 08:15 More Than Movement 10:51 Warm Ups 19:59 Vestibular Training 21:22 Technique And Hair Tips | |||
| Strength, Injury, and Misread Research: Siobhan Camille on Exercise Science for Dancers | 29 May 2026 | 00:38:00 | |
Dr. Rosy Boa interviews exercise scientist and belly dance (Raqs Sharqi) teacher Siobhan Camille (MSc in Rehabilitation Science) about applying exercise science to dance and pole. Siobhan shares her path from New Zealand athlete to researcher and strength and conditioning coach, including belly dance injury research, hospital-based rehab work, and her current role with Dutch elite and Olympic sport. They discuss how early research in “fringe” activities often focuses on injury rates before performance optimization, and emphasize that rehab and return-to-sport/pole rely on principles tailored to the individual and their demands. Siobhan critiques common “prehab” trends that underload the body, argues that appropriate joint stress builds resilience, and highlights injury’s multifactorial nature. They also cover consistency over optimization, motor learning cues, accessibility in classes, and misconceptions about “perfect posture” and pelvic tilt. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Links & citations:
Chapters: 00:00 Welcome and Guest Intro 01:00 Siobhan’s Dance and Sport Origins 03:07 Research Path and Elite S&C Career 05:13 From Injury Studies to Performance 07:17 Rehab Principles and Return to Sport 10:11 Prehab Means Getting Strong 14:39 Load Management and Injury Complexity 18:17 Aging, Consistency, and Staying Active 22:11 Accessible Strength Training for Dancers 26:54 Motor Learning and Better Cueing 34:14 Posture Myths in Dance | |||
| Exercise Science 101: Build Strength for Pole Dance Without Weights | 15 May 2026 | 00:30:02 | |
No weights for home pole dance conditioning? No problem! Dr. Rosy Boa addresses how pole dancers can build strength at home without gym access or heavy weights. She explains the basic strength principle of applying load and allowing recovery, noting weights are the most efficient for rapid, targeted gains, with free weights often preferable to machines for pole due to stabilization and range-of-motion demands. She then covers three accessible alternatives: isometrics (80–100% maximal effort holds for 1–5 seconds, scaling well but joint-angle specific), scalable bodyweight training (using variations such as changing points of contact, lever length, duration, reps, and power), and resistance bands (types, selecting by length/shape/resistance, variable tension through range, latex cautions, and use for assistance/spotting). She emphasizes consistency, enjoyable training, and doing the conditioning you will actually do. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Welcome and Topic 00:58 Membership Shoutouts 02:59 Strength Basics 05:56 Isometrics Explained 09:11 Bodyweight Training 12:04 Scaling Difficulty 16:55 Resistance Bands 24:52 Consistency Over Intensity 28:47 Wrap Up and Invite Citations:
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| You've Lost a Pole Trick...Now What | 01 May 2026 | 00:21:14 | |
In this episode Dr. Rosy Boa discusses regression in pole dancing—plateaus, losing tricks, and fluctuating capacity—as a normal outcome of changing life circumstances like stress, finances, injury, caregiving, and disability, including impacts from COVID. She argues pole should not be prioritized over basic needs and warns against tying self-worth to specific tricks, which can create shame and identity crises when abilities change. As a coaching approach, she recommends building the skill of “noticing”: tuning into proprioception and interoception, identifying what feels physically pleasurable, and cultivating aesthetic appreciation beyond technical perfection. She suggests practicing by watching peer-level dancers and identifying non-technical qualities (expression, musicality, lines, novelty) to develop a softer lens that can be turned inward, supporting motivation, enjoyment, and longevity in pole. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Citations: Loureiro F, Ringold SM, Aziz-Zadeh L. Interoception in Autism: A Narrative Review of Behavioral and Neurobiological Data. Psychol Res Behav Manag. 2024 May 3;17:1841-1853. doi: 10.2147/PRBM.S410605. PMID: 38716258; PMCID: PMC11075678. (Movement/exercise is effective in supporting joint health, especially in patients who already have osteoarthritis) Nayab S, Bilal Elahi M. The Impact of Exercise Interventions on Pain, Function, and Quality of Life in Patients With Osteoarthritis: A Systematic Review and Meta-Analysis. Cureus. 2024 Nov 25;16(11):e74464. doi: 10.7759/cureus.74464. PMID: 39726491; PMCID: PMC11669877. Chapters: 00:00 Welcome and Setup 00:53 Why We Regress 01:29 Life Shifts and Capacity 03:30 Losing Tricks Is Normal 04:41 Identity Beyond Tricks 06:44 Noticing What Feels Good 09:14 Intrinsic Motivation in Practice 11:39 Appreciating Others Differently 13:47 Exercise to Train Your Eye 16:55 Beauty in Every Stage 20:10 Softness and Self Kindness | |||
| Body Liberation, Diet Culture, and Reclaiming Agency in Fitness (with Àngel Casas) | 17 Apr 2026 | 00:34:30 | |
Dr. Rosy Boa hosts Science of Slink with guest trainer Àngel Casas, who practices body liberation, anti-diet, weight-neutral coaching, with a content warning for eating disorders, religious trauma, body weight, diet culture, and fatphobia. Angel describes being raised in a religious cult with strict body control, later leaving, coming out as a queer man, and repeatedly yo-yo dieting before starting a weight-loss fitness business during COVID. After working with clients and feeling triggered by diet practices, he sought help at an eating disorder center and learned about oppression, capitalism, and how “good body/bad body” narratives connect to diet culture; he shifted into non-diet personal training. Together they discuss weight-loss fitness as a results-based “scam,” problems with BMI and moralizing body size, medical fatphobia, GLP-1 drugs and harm reduction, alternative health markers (embodiment, daily functioning, strength, breath, joy), dismantling authoritarian fitness power dynamics, and building agency and compassion in movement. You can find Àngel at:https://nondietpersonaltraining.com/ / theantidiettrainer Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup | |||
| The Science of Rest for Pole Dancers | 03 Apr 2026 | 00:27:46 | |
Dr. Rosy Boa re-releases a vault episode on rest to coincide with her own offload week from pole, explaining what counts as rest, how often to schedule it, and why pole dancers often neglect it. She defines rest as a reduction in overall load that depends on an individual’s current training and life demands, notes gentle movement can still be rest, and advises avoiding pole-like pulling, leg-lifting, or intense mobility on rest days. General guidance includes at least one rest day per week and a lower-intensity deload week about once a month, with reduced load before major events. She outlines overtraining, citing sports medicine literature, with physical and mental warning signs (worsening soreness, performance decline, injuries, frequent illness, sleep disruption, appetite/weight/period changes, mood shifts, irritability, depression, fatigue). She describes the fitness-fatigue model, emphasizes sickness isn’t rest, recommends 6–8 hours sleep with consistent timing, and concludes that rest is essential for long-term pole health. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Citations:
Chapters: 00:00 Welcome and Offload Week 01:41 Why Rest Matters in Pole 03:21 What Counts as Rest 06:41 How Often to Rest and Deload 07:59 Overtraining Warning Signs 19:59 Fitness Fatigue Model Explained 22:50 Quick Q and A on Rest 26:19 Key Takeaways and Wrap Up | |||
| 3 Science-Backed Tips for Better Pole Freestyle | 20 Mar 2026 | 00:16:31 | |
Dr. Rosy Boa shares a previously unavailable talk outlining three research-based areas to help pole freestyling feel easier and more natural: a mastery mindset, moving to music, and reducing self-consciousness. Drawing on improvisation research (largely from jazz and musical improvisation), she explains that improvisation relies on generating and selecting familiar movement options, so dancers are more likely to access skills they can execute successfully about 90% of the time; mastery approaches are also linked to less perfectionism and better body appreciation. She then summarizes entrainment research showing dance training improves rhythmic synchronization, and that music with strong, predictable beats, some complexity, familiarity, and slower tempo is easier to move to, while metrically complex or unfamiliar music is harder. Finally, she notes that watching oneself (mirrors, filming, self-view on Zoom) increases self-consciousness and can worsen body image, so for flow she recommends avoiding visual self-monitoring and reflecting via journaling and feedback. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Welcome and Episode Setup 01:28 What You’ll Learn Today 03:18 Mastery Mindset for Freestyle 07:14 Moving to Music Entrainment 12:20 Pick Music That Helps Flow 13:21 Ditch Mirrors to Lose Self Focus 15:11 Three Tips and Wrap Up 15:55 Thanks and How to Connect Citations
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| Dance Psychology for Pole Dancers with Clara Deiters | 06 Mar 2026 | 00:32:41 | |
In this episode Rosy Boa interviews dance psychology science communicator and West Coast swing teacher Clara Deiters about applying psychology to dance. They discuss how dance differs from other movement activities through artistic expression, and how dancers can balance self-expression with external validation by recognizing multiple reasons for dancing beyond judges’ approval. Clara suggests coping with post-competition disappointment by setting specific, measurable goals and evaluating them afterward to regain control in unpredictable competition settings like Jack and Jill. They cover the “glitter crash” after festivals, explaining it as a drop below baseline following high endorphin, oxytocin, and dopamine levels, and recommend gentle movement and light socializing. Clara shares implementation intentions/habit stacking for fitting short dance practice into daily transitions, and offers stepwise strategies to build improvisation comfort. They also address cautious science communication around claims about dance and depression, and mention research on synchrony increasing pain threshold as a proxy for endorphin release. Follow Clara: https://www.instagram.com/clara.deiters.wcs Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Welcome and Teaser 00:30 Membership and Free Class 01:24 Meet Clara Dieters 02:52 Dance as Art and Sport 05:48 Validation and Belonging 08:23 Post Competition Tools 11:53 Glitter Crash Explained 14:44 Habits When Life Is Hard 17:49 Improv Confidence Building 23:08 Dance and Depression Claims 25:30 Science Communication Challenges 28:09 Synchrony and Endorphins 29:56 One Big Takeaway 31:29 Where to Find Clara 32:23 Final Wrap Up Citations: Prudente, T. P., Mezaiko, E., Silveira, E. A., & Nogueira, T. E. (2024). Effect of dancing interventions on depression and anxiety symptoms in older adults: a systematic review and meta-analysis. Behavioral Sciences, 14(1), 43. Tarr, B., Launay, J., & Dunbar, R. I. M. (2016). Silent disco: Dancing in synchrony leads to elevated pain thresholds and social closeness. Evolution and Human Behavior, 37(5), 343–349. https://doi.org/10.1016/j.evolhumbehav.2016.02.004 Teixeira-Machado, L., Arida, R. M., & de Jesus Mari, J. (2019). Dance for neuroplasticity: A descriptive systematic review. Neuroscience & Biobehavioral Reviews, 96, 232-240. Mansfield, L., Kay, T., Meads, C., Grigsby-Duffy, L., Lane, J., John, A., ... & Victor, C. (2018). Sport and dance interventions for healthy young people (15–24 years) to promote subjective well-being: a systematic review. BMJ open, 8(7), e020959. McKenzie K, Bowes R, Murray K (2021) Effects of dance on mood and potential of dance as a mental health intervention. Mental Health Practice. doi: 10.7748/mhp.2021.e1522 | |||
| Exercise Science 101: How to get stronger for pole dance | 20 Feb 2026 | 00:16:57 | |
The episode explains how pole dancers can get stronger using progressive overload, defined as gradually increasing training stress so the body adapts during rest and the same demands become easier over time. It outlines adaptation timelines: neurological and cardiovascular changes can occur quickly (sometimes within a session for neuro drills), noticeable strength gains typically appear after about 3–6 weeks, connective tissue (tendons/ligaments) adapts around the 3-month mark, and bone density changes occur closer to 6 months. Rosy emphasizes easing back into training—especially after a break or postpartum—avoiding self-punishment, and prioritizing rest because adaptation happens during recovery. It describes ways to increase load for pole and bodyweight training: increase training frequency while keeping at least 1–2 rest days per week, increase repetitions, use time-based conditioning like a “pole treadmill” (repeated climbs/descents for time), increase resistance via weights/bands or by selecting harder bodyweight progressions, and use isometrics by holding longer or increasing tension. It notes that muscle damage is not necessarily required for positive adaptation and references Felipe Damas’ work (primarily in hypertrophy research), while clarifying the focus is strength training rather than bodybuilding. The episode also explains that the body responds to chronic life stress similarly to training stress, which can hinder strength gains, and encourages stress reduction and enjoyable movement. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Citations:
Chapters: 00:00 Get Stronger for Pole: What We’re Covering Today 00:55 Membership Shout-Out + How My Training Programs Work 02:24 Progressive Overload 101 (Stress → Rest → Adapt) 03:50 Adaptation Timelines: Nervous System, Cardio, Strength 05:53 Long-Game Gains: Tendons, Ligaments & Bone Density 06:59 Coming Back to Pole: Patience, Rest, and Consistency 08:01 How to Add Load in Pole Training (Frequency, Reps, Resistance) 11:12 Isometrics & Bodyweight Progressions (Making Moves Harder) 14:48 Wrap-Up: Stress Management, Keep Showing Up | |||
| Exercise Science 101: How often should you pole dance? | 06 Feb 2026 | 00:13:28 | |
In this episode of 'Science of Slink,' Dr. Rosy Boa explains how often and how intensely recreational adult pole dancers should practice based on findings from exercise science. Dr. Boa shares the American College of Sports Medicine's guidelines for aerobic physical activity, which recommend either 150 minutes of moderate-intensity exercise spread over five days or 60 minutes of vigorous-intensity exercise across three days weekly. She discusses the importance of balancing exercise with proper rest and recovery and emphasizes that even short, less than 10-minute sessions can provide significant health benefits. Lastly, Dr. Boa introduces her Science of Slink membership options for those interested in structured, evidence-based pole dance training. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Introduction to Exercise Science for Pole Dancers 01:00 Membership Options and Podcast Shoutout 01:35 Caveats and Target Audience 02:41 Top Line Recommendations for Pole Dance Frequency 03:49 Understanding Exercise Intensity 04:53 Practical Tips for Monitoring Intensity 07:52 Importance of Rest and Recovery 09:20 Cognitive Benefits of Physical Activity 10:38 Consistency and Habit Formation 12:37 Final Recommendations and Conclusion Citations: Erickson, K. I., Hillman, C., Stillman, C. M., Ballard, R. M., Bloodgood, B., Conroy, D. E., ... & Powell, K. E. (2019). Physical activity, cognition, and brain outcomes: a review of the 2018 physical activity guidelines. Medicine and science in sports and exercise, 51(6), 1242. Haskell, W. L., Lee, I. M., Pate, R. R., Powell, K. E., Blair, S. N., Franklin, B. A., ... & Bauman, A. (2007). Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Circulation, 116(9), 1081. Jakicic, J. M., Kraus, W. E., Powell, K. E., Campbell, W. W., Janz, K. F., Troiano, R. P., ... & 2018 Physical Activity Guidelines Advisory Committee. (2019). Association between bout duration of physical activity and health: systematic review. Medicine and science in sports and exercise, 51(6), 1213.
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| Three Things I Wish I'd Known As a Beginner Pole Dancer | 23 Jan 2026 | 00:16:10 | |
In this episode of Science of Slink, Dr. Rosy Boa shares vital lessons she wishes she had learned earlier in her 14-year pole dancing journey. Covering exercise science fundamentals, recognizing when a space isn’t right for you, and the perils of diet culture and disordered eating, Dr. Boa offers practical advice and reflections aimed at helping fellow pole dancers avoid common pitfalls. Additionally, she emphasizes the importance of a healthy relationship with food and the benefits of understanding exercise science principles. Dr. Boa encourages listeners to contribute their own lessons and insights while promoting her online pole studio for further learning and community support. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Citation for perfectionism & orthorexia: Oberle CD, Samaghabadi RO, Hughes EM. Orthorexia nervosa: Assessment and correlates with gender, BMI, and personality. Appetite. 2017 Jan 1;108:303-310. doi: 10.1016/j.appet.2016.10.021. Epub 2016 Oct 15. PMID: 27756637. Timestamps00:00 Welcome to Science of Slink 00:57 My Pole Dancing Journey Begins 02:06 Discovering Exercise Science 05:29 Finding the Right Space for You 08:57 Understanding Diet Culture and Disordered Eating 13:31 Final Thoughts and Advice | |||
| Four Steps to a Home Pole Practice that Feels Amazing | 09 Jan 2026 | 00:24:36 | |
Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup In this episode of Science of Slink, host Dr. Rosy Boa addresses home pole dancers who wish their home pole time felt better. She provides evidence-based tips and tricks to enhance enjoyment and reduce friction for pole practice. Dr. Boa emphasizes the importance of removing physical and psychological barriers, embracing imperfection, injecting more pleasure into pole sessions, and being realistic about personal capacity and values. She also discusses the upcoming 5-day evidence-based pole reset program beginning January 12, 2026, designed to help pole dancers reflect and improve their practice. The episode concludes with a reminder of the importance of balancing pole dance with other life priorities. Chapters: 00:00 Welcome to the Science of Slink Podcast 00:49 Introduction to the Five-Day Pole Reset 02:00 Tips to Enhance Your Home Pole Experience 02:13 Removing Friction: Making Pole Time Easier 07:44 Embrace Imperfection: Do It Badly 11:32 Incorporate Pleasure into Your Practice 18:29 Understanding Your Capacity and Priorities 23:38 Conclusion and Final Thoughts Citations/Further reading: Beshears J, Kosowsky H. Nudging: Progress to date and future directions. Organ Behav Hum Decis Process. 2020 Nov;161(Suppl):3-19. doi: 10.1016/j.obhdp.2020.09.001. Epub 2020 Dec 10. PMID: 33716395; PMCID: PMC7946162. Lurquin, J. H., & Miyake, A. (2017). Challenges to ego-depletion research go beyond the replication crisis: A need for tackling the conceptual crisis. Frontiers in Psychology, 8, Article 568. https://doi.org/10.3389/fpsyg.2017.00568 Crocker J, Olivier MA, Nuer N. Self-Image Goals and Compassionate Goals: Costs and Benefits. Self Identity. 2009 Apr 16;8(2-3):251-269. doi: 10.1080/15298860802505160. PMID: 21218194; PMCID: PMC3017354. Irwin, B.C., Scorniaenchi, J., Kerr, N.L. et al. Aerobic Exercise Is Promoted when Individual Performance Affects the Group: A Test of the Kohler Motivation Gain Effect. ann. behav. med. 44, 151–159 (2012). https://doi.org/10.1007/s12160-012-9367-4 Decker, E. S., & Ekkekakis, P. (2017). More efficient, perhaps, but at what price? Pleasure and enjoyment responses to high-intensity interval exercise in low-active women with obesity. Psychology of Sport and Exercise, 28, 1-10. Ekkekakis, P. (2003). Pleasure and displeasure from the body: Perspectives from exercise. Cognition and emotion, 17(2), 213-239. Hill, A. P., Mallinson-Howard, S. H., & Jowett, G. E. (2018). Multidimensional perfectionism in sport: A meta-analytical review. Sport, Exercise, and Performance Psychology, 7(3), 235. | |||
| The Power of Freestyle Dance: A Conversation with Madame Daddy | 26 Dec 2025 | 00:25:11 | |
In this episode of 'Science of Slink,' host Dr. Rosy Boa speaks with Sarah, known as Madame Daddy, about her journey into freestyle pole dancing. Starting with extensive dance experience in partner dancing such as Swing and Lindy Hop, Sarah found her passion in pole dancing in 2019. The conversation explores the transition from focusing on tricks to finding freedom in movement through freestyle. Topics include the importance of self-expression, autonomy in dance, and the unique, supportive nature of the pole dancing community. Sarah shares her experiences, advice for newcomers, and the significance of feedback and community support. Both Sarah and Dr. Rosy emphasize the value of experimentation, rest, and self-care in a dance practice, offering insights and inspiration for both new and experienced dancers. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Introduction and Welcome 00:44 Meet Sarah AKA Madame Daddy 01:16 Sarah's Freestyle Journey 03:39 The Art of Freestyling 11:20 Advice for New Freestylers 19:38 The Importance of Community and Feedback 22:56 Rest and Recovery in Pole Dancing 24:29 Conclusion and Final Thoughts | |||
| Embracing Freestyle: Falcon’s Dance Journey and Insights | 12 Dec 2025 | 00:16:00 | |
In this episode of 'Science of Slink, the Evidence-based pole podcast,' the host welcomes Falcon, a seasoned dancer and fellow studio member, to discuss their experiences and insights into freestyle pole dancing. Falcon shares challenges faced transitioning from structured choreography to the fluidity of freestyle, emphasizing the importance of letting go of perfectionism and the rigidity of pre-determined movements. The conversation also highlights how dancing to unfamiliar music can ease the pressure of hitting precise beats and offer freedom in movement. Falcon’s journey illustrates the value of experimentation, playful movements, and embracing the unexpected in dance. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Introduction to the Podcast 01:00 Meet Falcon: A Journey into Freestyle 01:57 Challenges and Struggles in Freestyle 04:52 Overcoming Perfectionism 06:57 The Joy of Freestyle 13:15 Advice for Freestyle Beginners 15:35 Conclusion and Final Thoughts | |||
| Roz the Diva: Pole Dance Strength and Inclusivity | 28 Nov 2025 | 00:35:51 | |
In this episode of 'Science of Slink: The Evidence-Based Pole Podcast,' host Dr. Rosy Boa interviews Roz 'The Diva' Mays about her extensive journey in the pole fitness community. Roz shares her personal experiences of starting pole dancing 18 years ago, her evolution into teaching, and her dedication to promoting body positivity and inclusivity in fitness. They discuss the challenges and triumphs of teaching plus-size students, navigating goal-setting without focusing on weight loss, and the importance of finding joy in physical activities. Roz also offers insights into mastering the basic invert move in pole dancing and invites listeners to connect with her online for further guidance and inspiration. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Where to find Roz:
Chapters: 00:00 Introduction and Guest Welcome 00:36 Roz the Diva's Pole Journey 02:16 Challenges and Triumphs in Fitness 04:08 Creating Inclusive Fitness Spaces 06:01 Teaching and Impacting Lives 21:23 Mental Health and Pole Dancing 26:37 Setting Goals Beyond Weight Loss 31:51 Tips for Inverting in Pole 34:31 Conclusion and Where to Find Roz | |||
| Debunking Five Common Pole Dance Myths: Training Smarter, Not Harder | 14 Nov 2025 | 00:26:22 | |
In this episode, we tackle five prevalent myths in the pole dancing community that can hinder your progress and increase the risk of injury. We delve into the misconception of 'pole every day,' the inefficacy of repetitive trick attempts without variation, the myth of injury-free techniques, and the complexities of flexibility training. Additionally, we address the unrealistic expectation of linear progress in pole dancing. By incorporating scientific research and practical training strategies, we aim to help you train smarter and achieve your pole dancing goals more effectively. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Introduction to Pole Dance Myths 01:16 Myth 1: More Pole Equals Better Performance 05:49 Myth 2: Repetition is the Best Way to Learn 09:34 Myth 3: Injury Prevention Through Perfect Technique 13:13 Myth 4: Flexibility Training Misconceptions 17:54 Myth 5: The Illusion of Linear Progress 25:44 Conclusion and Final Thoughts Citations
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| The ‘Female’ Dancer: A Conversation with Claire Farmer | 31 Oct 2025 | 00:34:06 | |
This episode of Science of Slink: The Evidence-Based Pole Podcast features an engaging discussion with dance scientist Claire Farmer, who is currently working on her PhD in the biomechanics of dance. The conversation delves into her book, 'The Female Dancer: A Soma Scientific Approach,' which brings together research authors on topics ranging from hormone effects on dancers to gender dynamics in dance spaces. Claire and Rosy explore the importance of both scientific and somatic approaches to understanding dance, the misconceptions around strength training for dancers, and the societal and cultural factors affecting training and participation in dance. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Links: Claire’s instagram: https://www.instagram.com/dancesci_claire/ Claire’s website: https://www.clairefarmer.co.uk/ Find the book: https://www.routledge.com/The-Female-Dancer-a-soma-scientific-approach/Farmer-Kindred/p/book/9781032466897 The 'Female' Dancer Podcast: https://open.spotify.com/show/2tuGJmkLEOrjvstw1tELQn Chapters: 00:00 Introduction and Guest Introduction 01:03 Claire Farmer's Background and Research Focus 02:28 Discussion on Female Dancer Health and Hormones 07:15 Gender Dynamics in Dance and Pole 14:11 Strength Training for Dancers and Circus Artists 18:43 Building Confidence Through Strength Training 22:22 The Importance of Progressive Overload 25:06 Efficient Workouts and Microdosing Exercise 27:34 Understanding Soma Scientific 31:56 Exploring Somatic Practices and Lived Experiences 36:54 Conclusion and Further Resources | |||
| Pole Dance Conditioning Without a Pole | 17 Oct 2025 | 00:15:28 | |
This episode discusses how to prepare your body for pole dancing without having access to a pole. Rosy, a certified pole strength and conditioning specialist and online pole dance teacher, shares insights into pole conditioning, differentiates it from cross training, and highlights common mistakes people make. Key points include the importance of periodization, avoiding overtraining, and specifics on various conditioning methods such as resistance training, isometrics, body weight exercises, flexibility training, balance training, and cardio conditioning. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Citation: Hynes, J., & Turner, Z. (2020). Positive Visualization and Its Effects on Strength Training. Impulse (19343361). 00:00 Introduction and Overview 00:58 Understanding Conditioning vs. Cross Training 02:41 Common Mistakes in Pole Conditioning 05:52 Effective Conditioning Techniques 11:30 Additional Conditioning Tips and Conclusion | |||
| Pole Dance, Self-Care and Capacity | 03 Oct 2025 | 00:20:08 | |
In this episode of the Evidence-Based Pole Podcast, the host delves into the concept of capacity, discussing its importance in pole dancing and life in general. The episode covers physical capacity, emotional well-being, and the impact of holistic stress on one's ability to perform and enjoy activities like pole dancing. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup 00:00 Introduction and Episode Overview 00:32 Shoutout to Members and Community 01:12 Mental Health and Self-Care Strategies 03:09 The Pyramid of Pole: Capacity, Technique, and Artistry 05:52 Building Physical and Emotional Capacity 07:59 Fitness and Movement Requirements 12:08 Rest and Recovery: Beyond Sleep 16:49 Balancing Life and Pole Dance 18:44 Conclusion and Final Thoughts Citations
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| Learn how to actually “Listen to your body”... with science! | 19 Sep 2025 | 00:20:43 | |
In this episode, we explore the concept of 'listening to your body' and its significance, especially for pole dancers. The discussion covers the senses of proprioception (body's position in space) and interoception (internal body signals), and how understanding these can improve both dance and daily life. Research on perceptual learning reveals that improving proprioception through focused training, even in neurodivergent individuals, is both possible and beneficial. Practical tips include balance training, tactile feedback, and removing visual inputs to enhance proprioceptive acuity. Additionally, members and listeners are thanked for their support, with details on joining online classes provided. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Introduction to Listening to Your Body 01:34 Understanding Body Signals: Interoception and Proprioception 06:08 The Role of Neurodivergence and Hypermobility 07:26 Perceptual Learning: Enhancing Body Awareness 12:00 Practical Tips for Improving Proprioception 18:54 Conclusion and Class Information Learn more about the vestibular system & balance: https://www.slinkthroughstrength.com/science-of-slink-podcast/how-to-do-spin-pole-without-getting-dizzy Citations: Aman, J. E., Elangovan, N., Yeh, I. L., & Konczak, J. (2015). The effectiveness of proprioceptive training for improving motor function: a systematic review. Frontiers in human neuroscience, 8, 1075. Godde, B., Stauffenberg, B., Spengler, F., & Dinse, H. R. (2000). Tactile coactivation-induced changes in spatial discrimination performance. Journal of Neuroscience, 20(4), 1597-1604. Gibson, E. J., & Walk, R. D. (1960). The" visual cliff". Scientific American, 202(4), 64-71.
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| Perfectionism in Pole Dance | 05 Sep 2025 | 00:28:32 | |
In this episode of 'Science of Slink,' Dr. Rosy Boa revisits a previously aired discussion focused on the negative impacts of perfectionism, particularly in dance and movement. Dr. Boa highlights her personal journey of recognizing exhaustion and avoiding burnout, using it as a teaching moment for her audience. The episode delves into the definition and harmful effects of perfectionism, drawing from psychological research and personal anecdotes. Listeners are encouraged to be aware of perfectionistic tendencies and seek professional help if necessary. Tips for finding enjoyment in movement and restructuring goals to foster a healthier mindset are also provided. The episode stresses the importance of mental health and self-compassion in achieving sustainable, lifelong movement. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Introduction and Episode Context 01:27 Thanking the Members 02:13 Perfectionism: An Overview 03:30 The Psychological Impact of Perfectionism 05:28 Perfectionism in Dance and Movement 18:22 Strategies to Combat Perfectionism 27:31 Conclusion and Final Thoughts Sources: -Frost, R. O., Marten, P., Lahart, C., & Rosenblate, R. (1990). The dimensions of perfectionism. Cognitive therapy and research, 14, 449-468. -Further reading: https://www.psychologytoday.com/us/ba... -"Canadian prima ballerina Karen Kain acknowledged that perfectionism meant that she enjoyed a very small percentage of her more than 10,000 professional performances" Flett et al 2014 -Hill, A. P., Mallinson-Howard, S. H., & Jowett, G. E. (2018). Multidimensional perfectionism in sport: A meta-analytical review. Sport, Exercise, and Performance Psychology, 7(3), 235. -Hall, H. K., & Hill, A. P. (2012). Perfectionism, dysfunctional achievement striving and burnout in aspiring athletes: The motivational implications for performing artists. Theatre, Dance and Performance Training, 3(2), 216-228. -Flett, G. L., & Hewitt, P. L. (2014). The perils of perfectionism in sports” revisited: Toward a broader understanding of the pressure to be perfect and its impact on athletes and dancers. International Journal of Sport Psychology, 45(4), 395-407. Learn more about my memberships!
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| The Science of Sweat with Dr. Drew Best | 22 Aug 2025 | 00:36:06 | |
In this episode of the Science of Slink podcast, Rosy is joined by Dr. Drew Best (@shreddy_professor), an assistant professor of biology at Massachusetts College of Liberal Arts. Dr. Best specializes in the study of human sweating. Together, they explore the evolutionary history, biological mechanisms, and practical aspects of sweating, especially in relation to physical activities like pole dancing. They discuss the differences between eccrine and apocrine sweat glands, how humans have adapted to high heat environments, and the genetic and acclimatization factors that influence sweating. Dr. Best offers practical tips for managing excessive sweating, including pre-cooling methods and the use of antiperspirants. The episode underscores the importance of movement in human evolution and biology, making it a must-listen for both fitness enthusiasts and anyone interested in the science behind sweating. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Introduction and Episode Overview 00:25 Exciting Announcement: Essentials of Slink Membership 01:38 Meet Dr. Drew Best: The Science of Sweating 03:14 The Evolution and Function of Sweat Glands 11:30 Human Adaptations to Heat and Sweating 17:23 Practical Tips for Training in the Heat 18:22 Optimizing Recovery in Hot Environments 18:51 The Role of Electrolytes and Sports Beverages 20:08 Understanding Sweat Loss and Sodium Replacement 22:57 Dietary Influences on Sweating 26:11 Individual Variation in Sweating 28:19 Managing Excessive Sweating 33:45 The Uniqueness of Human Sweating 35:19 Final Thoughts and Call to Action Links:
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| Researcher Interview: Qualitative Study of Body Image Among Competitive Women Pole Dancers | 08 Aug 2025 | 00:45:43 | |
In this episode of the Science of Slink podcast, host Dr. Rosy Boa engages in an enlightening conversation with researcher and pole dancer Nadia Ahadi (@psychpoleogy on IG) from the Melbourne School of Psychological Sciences, The University of Melbourne, Melbourne. They delve into Nadia's recent qualitative study on body image among competitive women pole dancers, discussing key findings such as the emphasis on body functionality over appearance, the sense of community within the competitive pole space, and the role of autonomy and self-expression in empowerment. The episode also touches on the challenges of standardizing skill levels in pole dance, the complexities of body comparisons, and the impact of competition environments on body image. Nadia's insights draw from her own experiences as a pole dancer and her academic work at the University of Melbourne. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Introduction and Episode Overview 00:23 New Membership Announcement: Essentials of Slink 02:11 Introducing Nadia Ahadi and Her Research 02:42 Nadia's Background in Pole Dancing and Research 05:12 Exploring the Competitive Pole Dance Scene in Australia 10:23 Research Methodologies and Theoretical Frameworks 22:13 Key Findings: Body Functionality and Community Support 37:46 Empowerment Through Autonomy and Personal Agency 44:25 Conclusion and Final Thoughts | |||
| Lats & Pole Dancing: Debunking Myths | 25 Jul 2025 | 00:16:32 | |
In this episode of 'Science of Slink,' Dr. Rosy Boa addresses common misconceptions about the role of the Latissimus Dorsi (lats) muscles in pole dancing. She explains the anatomy and function of the lats, debunks myths about their role in overhead movements, and offers tips on when and how to effectively train these muscles. Essential for pole dancers, the episode also covers related topics like muscle contraction, scapula stabilization, and potential causes of pain from tight lats. Dr. Boa recommends resources and exercises for better shoulder mechanics and performance in pole dancing. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Introduction and Episode Overview 01:14 Common Misconceptions About Lats 01:52 Understanding Muscle Function 03:15 Anatomy of the Lats 05:50 Lats in Pole Dancing 07:36 Scapula Mechanics and Misconceptions 11:03 Training and Flexibility Recommendations 15:18 Conclusion and Further Reading Citations: Bhatt CR, Prajapati B, Patil DS, Patel VD, Singh BG, Mehta CD. Variation in the insertion of the latissimus dorsi & its clinical importance. J Orthop. 2013 Mar 7;10(1):25-8. doi: 10.1016/j.jor.2013.01.002. PMID: 24403744; PMCID: PMC3768243. https://pmc.ncbi.nlm.nih.gov/articles/PMC3768243/ Miniato MA, Mudreac A, Borger J. Anatomy, Thorax, Scapula. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538319/ Paksoy, A., Akgün, D., Gebauer, H., Karczewski, D., Lacheta, L., Tokish, J. M., ... & Moroder, P. (2024). The latissimus dorsi creates a dynamic track for the inferior angle of the scapula during arm abduction in humans. Journal of Orthopaedic Surgery and Research, 19(1), 193. Pouliart N, Gagey O. Significance of the latissimus dorsi for shoulder instability. I. Variations in its anatomy around the humerus and scapula. Clin Anat. 2005 Oct;18(7):493-9. doi: 10.1002/ca.20185. PMID: 16092134. Links:
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| Celebrating Three Years of Slink Through Strength: Reflections and Future Plans | 11 Jul 2025 | 00:22:42 | |
In this special anniversary episode of the Science of Slink podcast, host Dr. Rosy Boa celebrates the studio's third year by sharing personal reflections, milestones, and statistics. She discusses the inspiration behind founding the studio, emphasizing evidence-based practice and the joy of freestyle movement. Dr. Boa also talks about the evolution of the studio's offerings, including the shift to incorporating class recordings and a focus on building a supportive community. She highlights upcoming changes such as new class times for European participants and the introduction of a new membership tier, Essentials of Slink. The episode ends with a heartfelt thank you to the community and an invitation to celebrate together through special classes and discounts. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Come celebrate with us!
Chapters: 00:00 Introduction and Anniversary Celebration 01:15 Founding the Studio: The Short and Long Answers 01:34 The Importance of Evidence-Based Practice and Freestyle Movement 04:51 Music and Playlists: A Curated Experience 07:07 Teaching Hours and Student Milestones 09:02 Changes and Learnings in Business Approach 16:00 Upcoming Classes and Membership Options 18:50 Building an Online Community 21:44 Conclusion and Special Offers | |||
| Pole Dancing in Hot Weather | 27 Jun 2025 | 00:30:43 | |
In this episode of 'Science of Slink,' Dr. Rosy Boa delves into what every pole dancer should know about exercising in extreme heat. Key topics include the physiological adaptations to heat acclimatization that typically occur within two weeks, the symptoms and handling of heat exhaustion versus heat stroke, and specific risk factors such as dehydration and medications. She also shares practical tips for pole dancers, such as managing equipment and grip issues, staying hydrated, and taking frequent breaks to avoid heat-related illnesses. Emphasis is placed on listening to one's body, recognizing the varied individual responses to heat, and prioritizing safety over performance. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Introduction and Episode Overview 01:45 The Science of Sweating 02:54 Heat Acclimatization in Athletes 06:52 Physiological Adaptations to Heat 11:27 Recognizing and Preventing Heat Exhaustion and Heat Stroke 18:06 Risk Factors for Heat-Related Illnesses 24:34 Pole Dancing in Hot Conditions 29:52 Final Tips and Recommendations Citations/further reading: Mayo Foundation for Medical Education and Research. (2023, April 6). Heat exhaustion. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/heat-exhaustion/symptoms-causes/syc-20373250 Howe, A. S., & Boden, B. P. (2007). Heat-related illness in athletes. The American journal of sports medicine, 35(8), 1384-1395. Nobel, G., Tribukait, A., Mekjavic, I. B., & Eiken, O. (2012). Effects of motion sickness on thermoregulatory responses in a thermoneutral air environment. European journal of applied physiology, 112, 1717-1723. Périard, J. D., Racinais, S., & Sawka, M. N. (2015). Adaptations and mechanisms of human heat acclimation: applications for competitive athletes and sports. Scandinavian journal of medicine & science in sports, 25, 20-38. Sawka, M. N., Leon, L. R., Montain, S. J., & Sonna, L. A. (2011). Integrated physiological mechanisms of exercise performance, adaptation, and maladaptation to heat stress. Compr Physiol, 1(4), 1883-1928. | |||
| Mastering Pole Dance in Heels | 13 Jun 2025 | 00:17:41 | |
In this episode of 'Science of Slink,' hosted by Dr. Rosy Boa, the focus is on the details of dancing in pole heels, a theme for June 2025. Dr. Boa outlines essential tips for choosing the right shoes, including the benefits of platforms, the significance of a sturdy stiletto, and the importance of proper shoe fit. She delves into the mechanics of balance, the challenges posed by the additional weight of heels, and strategies to avoid foot cramps. Additionally, Dr. Boa emphasizes the importance of acknowledging the roots of pole dancing in strip clubs and supporting sex workers, highlighting her studio's monthly contributions to various support organizations. Lastly, practical advice is offered on warming up properly to prevent foot cramps and ensuring better performance while dancing in heels. Want to dance with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Introduction and Theme Announcement 00:51 Acknowledging the Roots of Pole Dancing 01:49 The Mechanics of Dancing in Heels 06:16 Choosing the Right Pole Heels 12:47 Preventing Foot Cramps and Injuries 16:19 Addressing Bunions and Final Thoughts Citations:
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| What's the Hardest Pole Dancing Move? | 30 May 2025 | 00:19:49 | |
In this episode of the Science of Slink podcast, Dr. Rosy Boa explores the question, 'What is the hardest pole dance move?' She explains that the answer depends on various factors such as individual physiology, training background, and specific adaptations. Dr. Boa discusses different challenging pole moves categorized by flexibility, strength, and athleticism, emphasizing the importance of specialized training. She also offers insights for hobbyist pole dancers on achieving impressive performances without extreme movements, and provides encouragement for those pursuing advanced techniques. Want to dance with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Citations: Hawley, J. A. (2002). Adaptations of skeletal muscle to prolonged, intense endurance training. Clinical and experimental pharmacology and physiology, 29(3), 218-222.
Chapters: 00:00 Welcome to Science of Slink 00:19 What is the Hardest Move in Pole Dance? 01:17 Specificity of Training and Adaptation 05:33 Flexibility moves 08:26 Strength moves 10:51 Power moves 14:12 Impressive (but not necessarily difficult) moves for Performances 16:56 Final Thoughts and Encouragement | |||
| How to Learn Pole Dance at Home | 16 May 2025 | 00:23:41 | |
In this episode of the Science of Slink podcast, Dr. Rosy Boa delves into the intricacies of learning pole dance at home. With a background in pole dance since 2012 and instruction since 2018, she brings extensive experience and scientific insights to the discussion. The episode covers the effectiveness of home-based exercise supported by recent research, methods to maintain motivation, and strategies to avoid common injuries. Dr. Boa shares her 'pyramid of pole' framework to guide beginners through physical conditioning, technical learning, and artistic expression. The episode also explores how to adapt training routines to home environments, addressing space limitations, flooring types, and unique home dynamics like pets or kids. Finally, Dr. Boa highlights the importance of appropriate movement levels and offers specific recommendations for home pole dance practice, urging listeners to be patient and consistent in their training. Want to dance with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Citations: McDonagh, S. T., Dalal, H., Moore, S., Clark, C. E., Dean, S. G., Jolly, K., ... & Taylor, R. S. (2023). Home‐based versus centre‐based cardiac rehabilitation. Cochrane database of systematic reviews, (10). Schutzer, K. A., & Graves, B. S. (2004). Barriers and motivations to exercise in older adults. Preventive medicine, 39(5), 1056-1061. Lee, J. Y., Lin, L., & Tan, A. (2019). Prevalence of pole dance injuries from a global online survey. The Journal of sports medicine and physical fitness, 60(2), 270-275. Nicholas, J., Weir, G., Alderson, J. A., Stubbe, J. H., Van Rijn, R. M., Dimmock, J. A., ... & Donnelly, C. J. (2022). Incidence, mechanisms, and characteristics of injuries in pole dancers: a prospective cohort study. Medical problems of performing artists, 37(3), 151-164. Dang, Y., Chen, R., Koutedakis, Y., & Wyon, M. A. (2023). The efficacy of physical fitness training on dance injury: a systematic review. International journal of sports medicine, 44(02), 108-116. Ambegaonkar, J. P., Chong, L., & Joshi, P. (2021). Supplemental training in dance: a systematic review. Physical Medicine and Rehabilitation Clinics, 32(1), 117-135.
00:00 Introduction to the Science of Slink Podcast 02:24 The Benefits of Home-Based Pole Dance Training 06:54 Building Physical Capacity for Pole Dance 08:23 Cross Training and Injury Prevention 14:09 Considerations for Home Pole Dancers 18:00 Recommendations for Beginners 21:20 The Science of Slink Membership 23:21 Conclusion and Final Thoughts | |||
| The Science of Sleep: Exploring Circadian Rhythms with Dr. Olivia Walch | 02 May 2025 | 00:32:45 | |
In this episode of 'Science of Slink,' host Rosy is joined by Dr. Olivia Walch, CEO of Arcascope and author of 'Sleep Groove,' to discuss the importance of circadian rhythms and sleep hygiene. Olivia shares her journey from being a 'sleep gremlin' in college to becoming a researcher focused on sleep regularity. They explore how light exposure affects circadian rhythms, the role of sleep in motor learning and recovery, and practical tips for improving sleep patterns. Olivia also dispels myths about chronotypes and emphasizes the significance of maintaining a consistent light-dark schedule for overall well-being and better athletic performance. Get Olivia’s book: https://www.simonandschuster.com/books/Sleep-Groove/Olivia-Walch/9781524892951 Want to dance with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup | |||
| Mastering Spin Pole: Safety Tips, Speed Control, and Overcoming Dizziness | 18 Apr 2025 | 00:17:16 | |
In this episode of 'Science of Slink,' Dr. Rosy Boa offers an evidence-based guide to mastering spin pole. Covering crucial topics such as pole safety, spin control, body mechanics, spin directions, and managing dizziness, this episode is designed to benefit both beginners and experienced pole dancers. Dr. Boa also introduces the Science of Slink membership for those seeking comprehensive training and a supportive community. Tune in to learn essential tips and tricks to enhance your pole dance practice. Previous episode that goes into more info on dizziness: https://www.slinkthroughstrength.com/science-of-slink-podcast/how-to-do-spin-pole-without-getting-dizzy Want to dance with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup | |||
| The Science of Warmups: Boosting Pole Dance Performance and Preventing Injury | 04 Apr 2025 | 00:16:16 | |
Follow-along five minute pole warm up on YouTube: https://www.youtube.com/watch?v=1GAP_7LDgo8 In this episode of Science of Slink, Dr. Rosy Boa delves into the importance of warmups for pole dancers. She explains that warming up is crucial for reducing injury and enhancing performance. The discussion covers the types of activities to include in a warmup, such as increasing body temperature, improving circulation, and moving joints through their range of motion. Dr. Boa also highlights the importance of psychological preparation. She advises against incorporating flexibility training into warmups, recommending that such exercises be done separately. The episode is filled with insights drawn from scientific studies and practical experiences, offering a comprehensive guide to effective warmups for pole athletes. Want to dance with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapter: 00:00 Introduction to Warmups 00:33 The Purpose of Warmups 01:26 Evidence Supporting Warmups 03:18 Components of an Effective Warmup 06:13 Psychological and Neurological Preparation 10:04 Flexibility Training: What to Avoid 14:04 Conclusion and Final Tips Citations: Racinais S, Cocking S, Périard JD. Sports and environmental temperature: From warming-up to heating-up. Temperature (Austin). 2017 Aug 4;4(3):227-257. doi: 10.1080/23328940.2017.1356427. PMID: 28944269; PMCID: PMC5605167. Safran, M. R., Garrett JR, W. E., Seaber, A. V., Glisson, R. R., & Ribbeck, B. M. (1988). The role of warmup in muscular injury prevention. The American journal of sports medicine, 16(2), 123-129. Malliou, P., Rokka, S., Beneka, A., Mavridis, G., & Godolias, G. (2007). Reducing risk of injury due to warm up and cool down in dance aerobic instructors. Journal of Back and Musculoskeletal Rehabilitation, 20(1), 29-35. Barengo, N.C Meneses-Echávez, J.F., Ramírez-Vélez, R., Cohen, D.D., Tovar, G., & Bautista, J.E.C. (2014). The Impact of the FIFA 11+ Training Program on Injury Prevention in Football Players: A Systematic Review. 2015. International Journal of Environmental Research and Public Health, 11(11), pp.11986–12000. http://www.ncbi.nlm.nih.gov/pubmed/25415209 | |||
| Improving Pole Dancing Skills: Your Questions Answered | 21 Mar 2025 | 00:25:40 | |
In this Q&A episode of the Science of Slink podcast, Dr. Rosy Boa addresses listener questions about pole dancing, injury recovery, proper nutrition, the impact of environmental factors on performance, and the evolution of pole equipment. Key topics include self myofascial release and its effect on hamstring flexibility, optimal eating times for performance, new injury recovery guidelines emphasizing blood flow and activity, and the impact of body types on pole dancing performance. Dr. Boa also explores how temperature and grip strength affect pole dancing and provides training recommendations for general health and fitness. Want to dance with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Introduction and Podcast Overview 00:38 The Science Behind Rolling Out Feet and Hamstring Flexibility 05:10 Pre and Post Workout Snacks 09:15 Injury Recovery: From RICE to PEACE and LOVE 12:41 Temperature and Pole Performance 15:46 Body Types and Pole Dancing 19:15 Optimal Weekly Training for Health 21:14 Understanding and Improving Grip Strength 25:03 Conclusion and Farewell Citations Fauris, P., López-de-Celis, C., Canet-Vintró, M., Martin, J. C., Llurda-Almuzara, L., Rodríguez-Sanz, J., ... & Pérez-Bellmunt, A. (2021). Does self-myofascial release cause a remote hamstring stretching effect based on myofascial chains? A randomized controlled trial. International journal of environmental research and public health, 18(23), 12356. Dubois, B., & Esculier, J. F. (2020). Soft-tissue injuries simply need PEACE and LOVE. British journal of sports medicine, 54(2), 72-73. Lenard, J. G., & Kalpakjian, S. (1991). The effect of temperature on the coefficient of friction in flat rolling. CIRP annals, 40(1), 223-226. Lee, D. H., Rezende, L. F., Joh, H. K., Keum, N., Ferrari, G., Rey-Lopez, J. P., ... & Giovannucci, E. L. (2022). Long-term leisure-time physical activity intensity and all-cause and cause-specific mortality: a prospective cohort of US adults. Circulation, 146(7), 523-534. | |||
| The Neuroscience of Pleasure in Pole Dance | 07 Mar 2025 | 00:23:59 | |
In this episode of 'Science of Slink,' Dr. Rosy Boa delves into the neuroscience behind pleasure, particularly in the context of dance. She explains the hedonic system, how pleasure systems function, and the specific attributes that make dance so enjoyable. Dr. Boa also shares practical takeaways for dancers to enhance their pleasure in dancing, and announces upcoming Q&A episodes. Want to dance with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 01:16 Understanding Pleasure Systems 02:36 The Neuroscience of Pleasure 12:57 Pleasure and Dance 19:30 Practical Takeaways for Dancers 22:49 Conclusion and Final Thoughts Citations Berridge, K. C., & Kringelbach, M. L. (2015). Pleasure systems in the brain. Neuron, 86(3), 646-664. Kringelbach, M. L., & Berridge, K. C. (2017). The affective core of emotion: Linking pleasure, subjective well-being, and optimal metastability in the brain. Emotion Review, 9(3), 191-199. Poikonen, H., Toiviainen, P., & Tervaniemi, M. (2016). Early auditory processing in musicians and dancers during a contemporary dance piece. Scientific Reports, 6(1), 33056. Vander Elst, O. F., Vuust, P., & Kringelbach, M. L. (2021). Sweet anticipation and positive emotions in music, groove, and dance. Current Opinion in Behavioral Sciences, 39, 79-84. | |||
| Distributed creativity: What's special about freestyling together? | 21 Feb 2025 | 00:20:12 | |
Welcome to 'Science of Slink,' the evidence-based pole podcast with Dr. Rosy Boa. In this episode, Dr. Boa explores the concept of distributed creativity and its implications for improvisational dance. She shares personal experiences from her dance journey and the impacts of dancing with others versus dancing alone. Dr. Boa discusses foundational theories of distributed cognition and creativity and highlights key studies, including a 2020 paper by Leach and Stevens on relational creativity in dance. Join her for insights into how collective improvisation enhances quality and relevance in dance movements and stay tuned for information on upcoming online freestyle classes and community events. Want to dance with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Chapters: 00:00 Introduction to the Science of Slink 00:41 Personal Journey and the Impact of COVID-19 03:33 The Concept of Distributed Creativity 04:47 Exploring Distributed Cognition 08:46 Distributed Creativity in Dance 12:29 Research Findings on Improvisational Dance 16:51 Final Thoughts and Upcoming Events
Citations: Hutchins E (1995).Cognition in the wild. Cambridge, Mass.: MIT Press. ISBN 978-0-262-58146-2. Sawyer, R. K., & DeZutter, S. (2009). Distributed creativity: How collective creations emerge from collaboration. Psychology of aesthetics, creativity, and the arts, 3(2), 81. | |||
| Can Pole Dance Help You De-stress?: The Science Behind Exercise and Stress Reduction | 07 Feb 2025 | 00:23:49 | |
In this episode of 'Science of Slink,' host Dr. Rosy Boa explores the evidence-based research surrounding the question 'Can pole dance help you de-stress?' Dr. Boa reviews various studies on how exercise, particularly aerobic activities like freestyle pole dancing, interact with the body’s stress systems to reduce stress. Topics include the physiological mechanisms like the HPA axis, recommendations for effective exercise regimens, and the benefits of integrating creative elements and deep breathing. Rosy also highlights the challenges of staying active when stressed and provides practical tips for incorporating stress-relieving activities into your routine. Want to dance with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Citations Mentioned:
Chapters: 00:00 Introduction to the Science of Slink 00:32 The Stress-Relieving Power of Pole Dancing 01:11 Real-Life Experiences and Observations 05:25 Understanding the Science Behind Stress and Exercise 08:31 Effective Exercise Strategies for Stress Reduction 15:56 Incorporating Creativity and Deep Breathing 21:22 Final Thoughts and Encouragement | |||
| Concussions & Pole Dance with Laruen McIntrye | 24 Jan 2025 | 00:42:37 | |
On this episode we're joined by Lauren McIntyre, a certified athletic trainer & clinical specialist at the NYU Langone Medical Center’s Harkness Center for Dance Injuries. (IG: @harknesscenterfordanceinjuries) In this episode, we talk about:
Want to dance with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup | |||
| Habits vs. Goals - How to build consistency as a home pole dancers | 10 Jan 2025 | 00:16:20 | |
Are you struggling to stay consistent in your pole practice? In this episode, Dr. Rosy Boa explores the science of habits and goals and how they can help you build a sustainable routine. Learn why habits happen automatically, how cues play a role, and why nearly half of your daily actions are driven by routine. Discover how goals can support habit formation and how to create systems that stick. Plus, she shares practical tips to schedule, track, and celebrate your progress—all while keeping it fun and manageable. Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup Resources Mentioned: 5-day evidence-based pole reset: https://courses.slinkthroughstrength.com/5-day-challenge
Citations: Wood W, Neal DT. A new look at habits and the habit-goal interface. Psychol Rev. 2007;114(4):843–863. doi: 10.1037/0033-295X.114.4.843. Neal DT, Wood W, Labrecque JS, Lally P. How do habits guide behavior? Perceived and actual triggers of habits in daily life. J Exp Soc Psychol. 2012;48:492–498. Gardner B, Lally P, Wardle J. Making health habitual: the psychology of 'habit-formation' and general practice. Br J Gen Pract. 2012 Dec;62(605):664-6. doi: 10.3399/bjgp12X659466. PMID: 23211256; PMCID: PMC3505409.
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| Movement for Every Body: Play, Power, and Pole With Dr. Marcia Dernie, DPT | 27 Dec 2024 | 00:41:26 | |
Welcome back to another episode of Science of Slink! This week Dr. Rosy Boa sits down with Dr. Marcia Dernie and talks about all things movement, play, and pole. Dr. Marcia is a DPT, yoga teacher, powerlifter, and strongwoman. Marcia and Rosy discuss how embracing play fosters emotional regulation, social connection, and self-expression. They highlight the importance of community in movement practices, including how working out with others can enhance consistency and motivation. Marcia shares practical tips for strengthening your vestibular system through balance exercises, eye gaze training, and spinning practice. Plus, they discuss how vestibular health can vary based on life stages, like menopause or postpartum recovery. Take care of your vestibular system! Incorporate balance exercises, try eye-gaze training, and don’t shy away from spinning practice. And rediscover the joy of play, connect with a supportive community, and embrace movement as a path to wellness. Don’t forget to share this episode with someone who inspires your movement journey! Connect with Dr. Marcia: Resources Mentioned: Dr. Marcia Dernie’s book: “Movement for Every Body” Use code “BODY” for 35% off and free shipping (ends 12/31) https://www.northatlanticbooks.com/shop/movement-for-every-body/ Flying through pregnancy: https://www.spincityinstructortraining.com/product/flying-pregnancy-paperback/ Yoga for Pelvic Floor and Postpartum Health https://www.northatlanticbooks.com/shop/yoga-for-pelvic-floor-and-postpartum-health/amp/ Vestibular Eye Gaze Exercises https://ahc.aurorahealthcare.org/fywb/x20521.pdf Want to train with me? Try a free sample class: https://www.slinkthroughstrength.com/sample-class-signup | |||
| Tips and Advice for Plus Size Pole Dancers | 13 Dec 2024 | 00:23:55 | |
Welcome back to another episode of Science of Slink! This week Dr. Rosy Boa explores the science and social aspects of pole dancing, focusing on how the practice can be inclusive for all body types. She discusses why it’s essential to find supportive instructors and environments that uplift, not shame, and acknowledge that experiences may differ for polers in larger bodies. She looks at the different physical challenges a plus size poler may face and gives her personal recommendations on poles and pole wear. From increased stickiness and skin sensitivity to heat management and grip aids, she shares practical tips to enhance pole practice for plus size polers. Safety is key, so she highlights research on heat-related risks and injury prevention, especially for those adapting to new physical loads. This episode breaks down the myths and challenges while celebrating pole dancing as an empowering practice for all.
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