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

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.

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 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:

Dr. Best’s Google scholar: https://scholar.google.com/citations?hl=en&user=ViuK774AAAAJ

Join the Essentials of Slink waitlist: https://mailchi.mp/slinkthroughstrength.com/essentials-of-slink 

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.

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 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

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.

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 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:

• Learn more about join the Science of Slink membership www.scienceofslink.com

• Join the Essentials of Slink waitlist! https://mailchi.mp/slinkthroughstrength.com/essentials-of-slink

• Use the code “TURNINGTHREE” for 25% off any drop in class: https://www.slinkthroughstrength.com/online-pole-dancing-classes-sign-up

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.

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 

Come celebrate with us!

• Join the Essentials of Slink waitlist! https://mailchi.mp/slinkthroughstrength.com/essentials-of-slink

• Use the code “TURNINGTHREE” for 25% off any drop in class: https://www.slinkthroughstrength.com/online-pole-dancing-classes-sign-up

• Sign up for community flow: https://slinkthroughstrength.as.me/schedule/25a67bd1/?appointmentTypeIds[]=36431762

• ALL your dance requests for the past three years: https://open.spotify.com/playlist/4fyKhVnpysNmP7EUNvgldY?si=01a2fc1e5f624ecb

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

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.

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 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.

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.

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 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:

• More information on the intrinsic muscles of the foot

• Card, R. K., & Bordoni, B. (2023). Anatomy, Bony Pelvis and Lower Limb, Foot Muscles. In StatPearls [Internet]. StatPearls Publishing.

• Despite popular belief there is no strong scientific evidence that shoes or high heels cause bunions.

• Nix, S. E., Vicenzino, B. T., Collins, N. J., & Smith, M. D. (2012). Characteristics of foot structure and footwear associated with hallux valgus: a systematic review. Osteoarthritis and cartilage, 20(10), 1059-1074.

• Not even if you dance in shoes (including pointe shoes!).

• Kennedy, J. G., & Collumbier, J. A. (2008). Bunions in dancers. Clinics in sports medicine, 27(2), 321-328.

• Bunions seem to be mostly genetic.

• Coughlin, M. J., & Jones, C. P. (2007). Hallux valgus: demographics, etiology, and radiographic assessment. Foot & ankle international, 28(7), 759-777. 

• Hannan, M. T., Menz, H. B., Jordan, J. M., Cupples, L. A., Cheng, C. H., & Hsu, Y. H. (2013). High heritability of hallux valgus and lesser toe deformities in adult men and women. Arthritis care & research, 65(9), 1515-1521. 

• Piqué-Vidal, C., Solé, M. T., & Antich, J. (2007). Hallux valgus inheritance: pedigree research in 350 patients with bunion deformity. The Journal of foot and ankle surgery, 46(3), 149-154.