5-Day Evidence-Based Pole Reset starts January 12th! Ready to fall back in love with pole dance? Join us for five days to relight your pole spark (with science! 👩‍🔬): https://slinkers-circle.mn.co/plans/1935979?bundle_token=34f7e8f7c209c0d5c1a1667812b4c96a

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.

Chatpers:

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.

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.

Are you a pole nerd interested in trying out online pole classes with Slink Through Strength? We’d love to have you! Use the code “podcast” for 10% off the Intro Pack and try out all of our unique online pole classes: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true   

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

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.

Are you a pole nerd interested in trying out online pole classes with Slink Through Strength? We’d love to have you! Use the code “podcast” for 10% off the Intro Pack and try out all of our unique online pole classes: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true 

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

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.

Are you a pole nerd interested in trying out online pole classes with Slink Through Strength? We’d love to have you! Use the code “podcast” for 10% off the Intro Pack and try out all of our unique online pole classes: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true 

Where to find Roz:

• Instagram: https://www.instagram.com/rozthediva/

• Website (& newsletter signup): https://www.rozthediva.com/

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

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.

Are you a pole nerd interested in trying out online pole classes with Slink Through Strength? We’d love to have you! Use the code “podcast” for 10% off the Intro Pack and try out all of our unique online pole classes: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true 

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

• Episode with Dr. Rob Grey on motor learning research: https://www.slinkthroughstrength.com/science-of-slink-podcast/the-science-of-learning-to-move

• (Load & injuries) Greenspan S, Stuckey MI. Untangling risk factors including discipline-specific exposure for injuries in preprofessional and professional circus artists in the USA. BMJ Open Sport & Exercise Medicine. 2023;9:e001551. https://doi.org/10.1136/bmjsem-2023-001551

• (PNF is better) Minshull, C., Eston, R., Bailey, A., Rees, D., & Gleeson, N. (2014). The differential effects of PNF versus passive stretch conditioning on neuromuscular performance. European journal of sport science, 14(3), 233-241.

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.

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

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. 

Come dance with us! Use code “PODCAST” for $10 off your first month of Essentials of Slink! (Try a month of classes for the cost of a single drop in 👀)  https://www.slinkthroughstrength.com/essentials-of-slink-home-pole-membership 

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

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.

What to join us for an online class? Use the code “PODCAST” for $10 off your first month of Essentials of Slink! (Try a month of classes for the cost of a single drop in 👀) 

https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true 

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

• Nagoski, E., & Amelia Nagoski, D. M. A. (2019). Burnout: The secret to unlocking the stress cycle. Ballantine Books.

• Bukhave, E. B., Creek, J., Linstad, A. K., & Frandsen, T. F. (2025). The effects of crafts‐based interventions on mental health and well‐being: A systematic review. Australian occupational therapy journal, 72(1), e70001.

Related episodes: 

• Kinds of fitness: https://www.slinkthroughstrength.com/science-of-slink-podcast/does-pole-dance-make-you-stronger

• Exercise science basics: https://www.slinkthroughstrength.com/science-of-slink-podcast/5-exercise-science-insights-every-pole-dancer-should-know-100424 

Use code “PODCAST” for $10 off your first month of Essentials of Slink! (Try a month of classes for the cost of a single drop in 👀) https://www.slinkthroughstrength.com/essentials-of-slink-home-pole-membership 

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.

Are you a pole nerd interested in trying out online pole classes with Slink Through Strength? We’d love to have you! Use the code “podcast” for 10% off the Intro Pack and try out all of our unique online pole classes: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true 

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.

Kapp, S. K. (2025). Sensory–movement underpinnings of lifelong neurodivergence: getting a grip on autism. Frontiers in Integrative Neuroscience, 19, 1489322.

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.

Are you a pole nerd interested in trying out online pole classes with Slink Through Strength? We’d love to have you! Use the code “podcast” for 10% off the Intro Pack and try out all of our unique online pole classes: https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true 

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!

• Essentials of Slink: https://www.slinkthroughstrength.com/essentials-of-slink-home-pole-membership

• Science of Slink: https://www.slinkthroughstrength.com/science-of-slink-home-pole-membership

• Not sure if you’d be a good fit? Take this quiz! https://www.slinkthroughstrength.com/online-pole-membership