Science of Slink: The Evidence Based Pole Podcast with Dr. Rosy Boa

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 Welcome00:36 Roz the Diva's Pole Journey02:16 Challenges and Triumphs in Fitness04:08 Creating Inclusive Fitness Spaces06:01 Teaching and Impacting Lives21:23 Mental Health and Pole Dancing26:37 Setting Goals Beyond Weight Loss31:51 Tips for Inverting in Pole34:31 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 Myths01:16 Myth 1: More Pole Equals Better Performance05:49 Myth 2: Repetition is the Best Way to Learn09:34 Myth 3: Injury Prevention Through Perfect Technique13:13 Myth 4: Flexibility Training Misconceptions17:54 Myth 5: The Illusion of Linear Progress25:44 Conclusion and Final ThoughtsCitationsEpisode 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.(PNF is not better for all groups) Feland, J. B., Myrer, J. W., & Merrill, R. M. (2001). Acute changes in hamstring flexibility: PNF versus static stretch in senior athletes. Physical Therapy in sport, 2(4), 186-193.(PNF makes no difference) Arazi, H., Nia, F., Hakimi, M., & Mohamadi, M. (2012). The effect of PNF stretching combined with a resistance training on strength, muscle volume and flexibility in non-athlete male students. Sport Science, 5(1), 85-90.

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/9781032466897The 'Female' Dancer Podcast: https://open.spotify.com/show/2tuGJmkLEOrjvstw1tELQnChapters:00:00 Introduction and Guest Introduction01:03 Claire Farmer's Background and Research Focus02:28 Discussion on Female Dancer Health and Hormones07:15 Gender Dynamics in Dance and Pole14:11 Strength Training for Dancers and Circus Artists18:43 Building Confidence Through Strength Training22:22 The Importance of Progressive Overload25:06 Efficient Workouts and Microdosing Exercise27:34 Understanding Soma Scientific31:56 Exploring Somatic Practices and Lived Experiences36:54 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 Overview00:58 Understanding Conditioning vs. Cross Training02:41 Common Mistakes in Pole Conditioning05:52 Effective Conditioning Techniques11:30 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 Overview00:32 Shoutout to Members and Community01:12 Mental Health and Self-Care Strategies03:09 The Pyramid of Pole: Capacity, Technique, and Artistry05:52 Building Physical and Emotional Capacity07:59 Fitness and Movement Requirements12:08 Rest and Recovery: Beyond Sleep16:49 Balancing Life and Pole Dance18:44 Conclusion and Final ThoughtsCitationsNagoski, 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-strongerExercise science basics: https://www.slinkthroughstrength.com/science-of-slink-podcast/5-exercise-science-insights-every-pole-dancer-should-know-100424