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

Dr. Rosy Boa of Slink Through Strength
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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.

  1. FEB 6

    Exercise Science 101: How often should you pole dance?

    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. 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 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. Kaushal, N., & Rhodes, R. E. (2015). Exercise habit formation in new gym members: a longitudinal study. Journal of behavioral medicine, 38(4), 652-663.

    13 min

  2. JAN 23

    Three Things I Wish I'd Known As a Beginner Pole Dancer

    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. 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 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

    16 min

  3. JAN 9

    Four Steps to a Home Pole Practice that Feels Amazing

    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.

    25 min

  4. 12/26/2025

    The Power of Freestyle Dance: A Conversation with Madame Daddy

    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

    25 min

  5. 12/12/2025

    Embracing Freestyle: Falcon’s Dance Journey and Insights

    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

    16 min

  6. 11/28/2025

    Roz the Diva: Pole Dance Strength and Inclusivity

    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

    36 min

  7. 11/14/2025

    Debunking Five Common Pole Dance Myths: Training Smarter, Not Harder

    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. (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.

    26 min

  8. 10/31/2025

    The ‘Female’ Dancer: A Conversation with Claire Farmer

    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

    34 min
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About

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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