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Science of Slink: The Evidence Based Pole Podcast with Dr. Rosy Boa
Science of Slink: The Evidence Based Pole Podcast with Dr. Rosy Boa episodes
- Fat Liberation, Food & Pole Dance
Trigger Warning: This episode contains mention of eating disorders.
Welcome to this weeks episode of The Evidence Based Pole Podcast. This week we are joined by Body Liberation Dietition, Reanna Peterman who specializes in eating disorder recovery and body liberation/protection for queer fat bodies. She also offers services for needs outside ed recovery, such as digestive issues, pregnancy/fertility, diabetes, and chronic illness. She offers individual counseling services to anyone seeking to improve their relationship with food and their bodies and is open for booking currently.
Reanna and I discussed what diet culture is and why its a problem affecting so many people today. We explored Anti-fat bias & how it shows up in fitness and pole dance, fat liberation/body liberation, Body neutrality vs. body positivity, Health Anxieties, and Eating disorders. Weight affects what it feels like to move your body (especially in pole!) & we feel pole teachers should know how to deal with that in a safe and liberating way.
Reanna Peterman (she/they) Body Liberation Dietitian
Name: Reanna Peterman, MS, RDN, LDN
Pronouns: she/they
Contact: Email: [email protected]
IG: reannardn https://www.instagram.com/reannardn/
https://www.reannapeterman.com (taking new clients!)
Slink Through Strength Email Sign Up: http://eepurl.com/iimjnX
Join pole instructor & personal trainer Rosy Boa as she chats with experts about the evidence-based practices you can introduce to your pole journey to improve your pole journey and feel better. The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at slinkthroughstrength.com.
Edited by: Simone Rossette
Sources:
Anti-diet https://christyharrison.com/book-anti-diet-intuitive-eating-christy-harrison
37 min - The Science of A More Pleasurable Pole Practice
Hello Pole dancer and welcome to a new episode of The Evidence Based Pole Podcast, brought to you by Slink Through Strength with Rosy Boa. Today we are discussing how to make exercise enjoyable and the motivations to move.
Lots of disciplines have looked at this; Panteleimon Ekkekakis at Iowa State is one of the main researchers working on this topic & developed the Affective-Reflective Theory of Exercise w/ Ralf Brand)
One of the ways to keep the motivation up are to keep the intensity a bit lower. Medium intensity is more pleasurable than high intensity exercise, especially for folks who aren't already exercising often. If you are going for more intensity, don't go too long without a break OR decrease intensity over time. Research shows for men who weren't already very active, pleasure in exercise dropped off quickly the longer they did a high-intensity exercise and the ended up disliking it. Decreasing (rather than increasing) load over the period of exercise was waaaay more pleasure for participants--even though the total resistance was the same (put your hard tricks at the front!)
Another form of motivation to exercise is through developing Self-efficacy. This means believing that you can achieve your goals/desires is especially important at lower intensities. For me as a teacher: making sure that there are interesting and fun options for different capacities and abilities. A huge factor in motivation is to exercise to music you enjoy!
Slink Through Strength Email Sign Up: http://eepurl.com/iimjnX
Join pole instructor & personal trainer Rosy Boa as she chats with experts about the evidence-based practices you can introduce to your pole journey to improve your pole journey and feel better. The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at slinkthroughstrength.com.
Edited by: Simone Rossette
Sources:
Stults-Kolehmainen, M. A., Blacutt, M., Bartholomew, J. B., Gilson, T. A., Ash, G. I., McKee, P. C., & Sinha, R. (2020). Motivation states for physical activity and sedentary behavior: desire, urge, wanting, and craving. Frontiers in Psychology, 11, 568390.
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.
Frazão DT, de Farias Junior LF, Dantas TCB, Krinski K, Elsangedy HM, et al. (2016) Correction: Feeling of Pleasure to High-Intensity Interval Exercise Is Dependent of the Number of Work Bouts and Physical Activity Status. PLOS ONE 11(4): e0153986. https://doi.org/10.1371/journal.pone.0153986 View correction
Hutchinson, Jasmin C., et al. "Increasing the pleasure and enjoyment of exercise: a novel resistance-training protocol." Journal of Sport and Exercise Psychology 42.2 (2020): 143-152.
Zenko, Z., Ekkekakis, P., & Ariely, D. (2016). Can you have your vigorous exercise and enjoy it too? Ramping intensity down increases postexercise, remembered, and forecasted pleasure. Journal of Sport and Exercise Psychology, 38(2), 149-159.
Ekkekakis, P. (2003). Pleasure and displeasure from the body: Perspectives from exercise. Cognition and emotion, 17(2), 213-239.
Hutchinson, J. C., Jones, L., Vitti, S. N., Moore, A., Dalton, P. C., & O'Neil, B. J. (2018). The influence of self-selected music on affect-regulated exercise intensity and remembered pleasure during treadmill running. Sport, Exercise, and Performance Psychology, 7(1), 80–92. https://doi.org/10.1037/spy0000115
20 min - The Science of Learning to Move
In this weeks episode of The Evidence Based Pole Podcast, we are joined by Rob Gray, Associate Professor of Human Systems Engineering at Arizona State University. We dive into interesting topics such as: Major findings from motor learning/skill and feedback acquisition and how to apply them in your day-to-day practice, and Why just repeating a movement is NOT the best way to learn.
We explore how we must evolve our movement to account for changing environments so we have skills that are applicable in many faucets of performance and practice. We go into the idea of kindness to ourselves and find internal motivation for movement and change for our bodies longevity and safety.
Link to podcast: https://perceptionaction.com/episode-list-2/
Link to website: https://perceptionaction.com/
Book "How we learn to move": https://perceptionaction.com/book/
Slink Through Strength Email Sign Up: http://eepurl.com/iimjnX
Join pole instructor & personal trainer Rosy Boa as she chats with experts about the evidence-based practices you can introduce to your pole journey to improve your pole journey and feel better. The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at slinkthroughstrength.com.
Edited by: Simone Rossette
34 min - 3 Things You NEED in Your Pole Practice
3 Things you NEED In Your Pole PracticeSign up for Rekindle by the 18th for two FREE extra no-equipment pole conditioning classes (including recordings!): https://www.slinkthroughstrength.com/rekindle-your-passion-for-pole
Welcome to this week’s episode of The Evidence Based Pole Podcast through Slink Through Strength. This week we will be discussing the 3 essential aspects of pole growth. The 3 things you need are conditioning, challenge, and PLAY. We will explore what to explore on and off the pole and how these 3 pieces come together.
Conditioning is essential to pole, I offer these classes if you’d like to explore this together! Conditioning is: Strength, off the pole, Flexability, off the pole, Power/agility, off the pole, Speed, Coordination on the pole, Endurance, on the pole! (but not your hardest possible tricks), Cardio, on the pole, Balance on the pole/heels
Challenge gives us the space for growth through exploration! One component of challenge is Technical exploration. Technical exploration is NOT synonymous with conditioning; it *should* be separate, this exploration is Learning new pole moves, Refining existing moves, and Learning transitions
This is the point of Pole Pathways classes; my structure means you don't need a super well-conditioned baseline to work on something challenging for you
Another component of Challenge is Artistic exploration. This includes Freestyle, Learning choreography, Dancing to different music, and Embody different characters
(This is the point of Freestyle Flow characters)
Play is essential not only to your pole practice but also your life! Challenge is *not* the point of play time, play is! Play helps us build emotional resilience and helps to cope with stress; Social play in particular may be beneficial for adults with mental illness. Play is also linked to greater life satisfaction, physical fitness, creativity, and happiness
Find more play in Pole by Poling with friends, Putting aside the need to be good, not giving yourself limitations or rules, and Taking my Freestyle Flow classes! (We also freestyle during Pole Pathways)
Slink Through Strength Email Sign Up: http://eepurl.com/iimjnX
Join pole instructor & personal trainer Rosy Boa as she chats with experts about the evidence-based practices you can introduce to your pole journey to improve your pole journey and feel better. The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at slinkthroughstrength.com.
Edited by: Simone Rossette
Sources:
Philipp Berger, Florian Bitsch, Henrike Bröhl & Irina Falkenberg (2018) Play and playfulness in psychiatry: a selective review, International Journal of Play, 7:2, 210-225, DOI: 10.1080/21594937.2017.1383341
Dobbins, S., Hubbard, E., Flentje, A., Dawson-Rose, C., & Leutwyler, H. (2020). Play provides social connection for older adults with serious mental illness: A grounded theory analysis of a 10-week exergame intervention. Aging & mental health, 24(4), 596-603.
Magnuson, C. D., & Barnett, L. A. (2013). The playful advantage: How playfulness enhances coping with stress. Leisure Sciences, 35(2), 129-144.
31 min - Too Much vs. Not Enough: Consistency and Habit Building in Pole
Welcome Pole Dancer to this episode of Slink Through Strength. This week we will be discussing the balance of Too Much vs. Not Enough: Consistency and Habit Building in Pole. How much is enough, how much is too much and what are some tips for building a consistent pole habit? For building habits, 3 hours/week for 6 weeks is a great start!
~~Two week Pole for Pleasure challenge starting January 8: figure out what you actually want and then Build the nourishing, feel-good pole practice that you need right now!~~
https://courses.slinkthroughstrength.com/offers/m955Fjmn
3 hours/week exercise is probably good but even one hour is great! Evidence shows "The nearly maximal benefit on mortality reduction was observed among individuals who reported ≈150 to 300 min/wk of long-term leisure-time vigorous physical activity, 300 to 600 min/wk of long-term leisure-time moderate physical activity, or an equivalent combination of both."
In fact, "Adults should perform at least 1 hour per week of aerobic exercise (moderate and/or vigorous, whichever is more enjoyable and sustainable) to significantly improve health and reduce the risk of death by all-causes. We found little evidence that more than 3 hours per week of aerobic exercise yielded any additional benefits." (Based on 400,000 US adults!)
You CAN exercise too much!
Your capacity is dependent on stress!
For college football players "the odds of an injury restriction during weeks of high academic stress were nearly twice as high as during weeks of low academic stress"
Overtraining
Exercise addiction
If exercise is negatively affecting other parts of your life, if you feel guilty when skipping a session, you push yourself to train while ill or injured or if you feel powerless to reduce your training load you should talk to a mental health professional
"Pole is therapy" if pole helps your feel better, good! If you need pole to feel better that may be a warning sign.
Affects roughly 3% of adults in the US
Tips:
Find something you have fun doing (even if you're not doing that exact this, it'll motivate you to cross train too!)
Give yourself grace and flexibility
Be honest about your capacity: if you're adding something, something has to go
Start small and build if/when you want to: something is better than nothing
Community, accountability & other people
It should FEEL GOOD, change whatever you need to to get that to happen
Resources:
Lee DH, Rezende LF, Joh HK, Keum N, Ferrari G, Rey-Lopez JP, Rimm EB, Tabung FK, Giovannucci EL. Long-term leisure-time physical activity intensity and all-cause and cause-specific mortality: a prospective cohort of US adults. Circulation. 2022 Aug 16;146(7):523-34. https://www.ahajournals.org/doi/full/10.1161/CIRCULATIONAHA.121.058162
Coleman CJ, McDonough DJ, Pope ZC, et al. Dose–response association of aerobic and muscle-strengthening physical activity with mortality: a national cohort study of 416 420 US adults. British Journal of Sports Medicine; 11 August 2022. https://doi.org/10.1136/bjsports-2022-105519
Freimuth M, Moniz S, Kim SR. Clarifying exercise addiction: differential diagnosis, co-occurring disorders, and phases of addiction. Int J Environ Res Public Health. 2011;8(10):4069-4081. doi:10.3390/ijerph8104069
Kaushal N, Rhodes RE. Exercise habit formation in new gym members: a longitudinal study. Journal of Behavioral Medicine. 2015 Aug;38:652-63.
Mann JB, Bryant KR, Johnstone B, Ivey PA, Sayers SP. Effect of Physical and Academic Stress on Illness and Injury in Division 1 College Football Players. J Strength Cond Res. 2016 Jan;30(1):20-5. doi: 10.1519/JSC.0000000000001055. PMID: 26049791.
Slink Through Strength Email Sign Up: http://eepurl.com/iimjnX
Edited by: Simone Rossette
32 min - Inversions & Pole Goal Setting
Welcome back from Thanksgiving! This is Slink Through Strength and today we have a long-awaited and exciting topic, Inversions and Our Pole Goals!
Goals can be great! Or they can make your pole journey unnecessarily stressful and lead to injury. We must ask ourselves why, specifically, do you want to do this movement? Is the reason around Challenge, prestige, it looks fun, to take another class, etc? It’s also important to ask ourselves if we can devote more time or effort to it than we currently are. Something will probably need to change if the answer to these questions leaves you with guilt, shame, or dread.
To do pole inversions and other goals, you must work towards some physical requirements first and be willing to take the journey at your own pace.
Able and comfortable with going upside down (e.g. downdog)
Basic pole climb (especially being able to bring both legs up at the same time)
Upright crucifix
Holding your weight in bent arms, figurehead
Crab tricep press
Floor invert/rolling like a ball
Working on the invert (or any goal)
Start low or on the floor
Work with props or spotters
Don't do too many repetitions
If it feels *impossible* try another modification
As you’re working towards these goals don't forget artistry! Do both sides, practice with variations and new music, incorporate things you are comfortable doing with the new and PLAY! Remember that pole is also about fun and if pushing yourself to a new goal isn't fun or fulfilling in a positive way, give yourself permission and space to modify your practice to something you will love and want to continue for years to come.
Slink Through Strength Email Sign Up: http://eepurl.com/iimjnX
Join pole instructor & personal trainer Rosy Boa as she chats with experts about the evidence-based practices you can introduce to your pole journey to improve your pole journey and feel better. The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at slinkthroughstrength.com.
Edited by: Simone Rossette
27 min - Each Individual is a Researcher in Their Own Body
Today we have the lovely Emily Scherb join us on Slink Through Strength! Emily is a Physical Therapist with experience and focus in Circus and some pole dancing. We discuss research and why there are gaps in it, Individual variation & sport-specific considerations, “Prehab,” and How to be Circus Smart. We also discover the importance of logging your practice with how you feel physically, emotionally, and mentally, on and off the pole, and recommend you journal each of your practices! Each Individual is a Researcher in Their Own Body
Where else you can find Emily:https://www.thecircusdoc.com/Training log workbook: https://www.thecircusdoc.com/training-log-workbook/Aerial anatomy course https://circusanatomy.com/Slink Through Strength Email Sign Up: http://eepurl.com/iimjnXJoin pole instructor & personal trainer Rosy Boa as she chats with experts about the evidence-based practices you can introduce to your pole journey to improve your pole journey and feel better. The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at slinkthroughstrength.com.Edited by: Simone Rossette51 min - Pole Dance Conditioning for Regular Adults
You are probably, like me, a regular adult. Don’t compare yourself or base your conditioning on elite pole athletes! Think of aspects of fitness such as Strength, Flexibility, Balance, Endurance, and Power. In this week's podcast, I express how to be intentional with our workouts, with our limited time, and some training methods that improve our mobility on and off the pole.
One key aspect is balancing out and supporting what you do on the pole such as practicing pushing motions since we tend to practice pulling a lot, working both sides evenly, and breaking down movements into their component parts so you can really focus on them as well as figure out where your weak points are.
You may be asking….
How Often Should I Train?
I’d recommend one strength & one flex-focused session a week (in addition to your pole time) Oh hey, that’s what I teach! ;)
Four classes a week for six weeks is ideal for habit formation
Kaushal, N., Rhodes, R.E. A longitudinal study of Exercise habit formation in new gym members. J Behav Med 38, 652–663 (2015). https://doi.org/10.1007/s10865-015-9640-7
What Equipment Do I Need?
You can get really, REALLY far with bodyweight conditioning and isometrics, especially if you focus on form and building resistance against yourself
After that, in order, I’d get:
A chair (one of those folding metal ones is great), lots of modifications, and you probably already have one)
Yoga blocks
A yoga mat (not necessary but it keeps you from slipping around and you can fold it up to cushion under your knees)
Yoga strap or belt or something
Thera bands in several resistances (conditioning club folks, I’ve got a follow-along video up for you in your private group) ESP if you have a home pole
Dumbbells (can use cans of soup or something), especially the graduated sets
Ankle weights
Pull-up bar or door-mounted TRX straps
Weight bench
Barbells & plates
Join pole instructor & personal trainer Rosy Boa as she chats with experts about the evidence-based practices you can introduce to your pole journey to improve your pole journey and feel better. The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at slinkthroughstrength.com.
Edited by: Simone Rossette
29 min - Pole Dancing as we Age
This week on Slink Through Strength we are joined by Elite Pole Strength and Conditioning Specialist, Frances Ann! We look through the lens of evidence-based methods and movement science for how we can evolve with our pole dance practice to ensure both safety and enjoyment. We go in-depth on Injury prevention, safety progressions, menopause, business strategy, social media, and listening to and respecting our bodies.
More Places to Find Frances
website: https://www.bodybyfrantraining.com/
FREE Class Link at the Top of Website: https://bodybyfrantraining.aweb.page/p/3dd2ea5e-4f1e-4e1a-bcd4-1c5e7655404e
Instagram: https://www.instagram.com/bodybyfran/
Slink Through Strength Email Sign Up:
http://eepurl.com/iimjnX
Join pole instructor & personal trainer Rosy Boa as she chats with experts about the evidence-based practices you can introduce to your pole journey to improve your pole journey and feel better. The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at slinkthroughstrength.com.
Edited by: Simone Rossette
47 min - The Psychological Benefits of Pole Dance
Trigger Warning: Mention of Eating Disorders.
This week on The Evidence-Based Pole Podcast, we are joined by pole dance researcher, Dr. Kelly Cuccolo! We connect to discover the links between pole dance and body image, depression, anxiety, eating disorder symptoms, and the impact on our gender identity. We dive deep into the world of body image, specifically with eating disorders, sexualization and objectification of pole dancing, men in pole dance, underrepresented populations, queer pole dance representation, and embodiment. We found interestingly that pole helps the mindset change from worry about how the body looks to how the body feels which aids in the process of eating disorder healing.
More of Dr. Kelly Cuccolo
Dissertation: https://www.proquest.com/docview/2550274352
Link the sociology compass paper Pole New World: https://compass.onlinelibrary.wiley.com/doi/abs/10.1111/soc4.13142
Instagram: https://www.instagram.com/cuccolo_lab/
The Evidence-Based Pole Podcast aims to help pole dancers feel better on and off the pole by talking with experts and diving into relevant scientific research to find evidence-based insights we can apply to our pole journeys. It’s a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at slinkthroughstrength.com.
46 min
About Science of Slink: The Evidence Based Pole Podcast with Dr. Rosy Boa
From the publisher's feed
Hi pole dancer, ready to nerd out? 🤓 Then you're in the right place. I'm your host, Dr. Rosy Boa -- pole dancer, teacher and proud meganerd -- and in this podcast we dive into the pole dance research & talk to experts to learn how to improve our pole dance lives... through science!
This podcast is a production of Slink Through Strength online pole studio, which can be found at slinkthroughstrength.com.
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