Welcome back to another episode of Science of Slink!  This week Dr. Rosy Boa sits down with Dr. Marcia Dernie and talks about all things movement, play, and pole. Dr. Marcia is a DPT, yoga teacher, powerlifter, and strongwoman. Marcia and Rosy discuss how embracing play fosters emotional regulation, social connection, and self-expression. They highlight the importance of community in movement practices, including how working out with others can enhance consistency and motivation. Marcia shares practical tips for strengthening your vestibular system through balance exercises, eye gaze training, and spinning practice. Plus, they discuss how vestibular health can vary based on life stages, like menopause or postpartum recovery. Take care of your vestibular system! Incorporate balance exercises, try eye-gaze training, and don’t shy away from spinning practice. And rediscover the joy of play, connect with a supportive community, and embrace movement as a path to wellness. Don’t forget to share this episode with someone who inspires your movement journey! Connect with Dr. Marcia: https://www.doctormarcia.com/ https://www.youtube.com/c/movewithmarcia https://www.instagram.com/movewithmarcia  https://www.tiktok.com/@movewithmarcia  Resources Mentioned: Dr. Marcia Dernie’s book: “Movement for Every Body” Use code “BODY” for 35% off and free shipping (ends 12/31)  https://www.northatlanticbooks.com/shop/movement-for-every-body/ Flying through pregnancy: https://www.spincityinstructortraining.com/product/flying-pregnancy-paperback/  Yoga for Pelvic Floor and Postpartum Health https://www.northatlanticbooks.com/shop/yoga-for-pelvic-floor-and-postpartum-health/amp/ Vestibular Eye Gaze Exercises  https://ahc.aurorahealthcare.org/fywb/x20521.pdf

Welcome back to another episode of Science of Slink!  This week Dr. Rosy Boa explores the science and social aspects of pole dancing, focusing on how the practice can be inclusive for all body types. She discusses why it’s essential to find supportive instructors and environments that uplift, not shame, and acknowledge that experiences may differ for polers in larger bodies. She looks at the different physical challenges a plus size poler may face and gives her personal recommendations on poles and pole wear. From increased stickiness and skin sensitivity to heat management and grip aids, she shares practical tips to enhance pole practice for plus size polers. Safety is key, so she highlights research on heat-related risks and injury prevention, especially for those adapting to new physical loads. This episode breaks down the myths and challenges while celebrating pole dancing as an empowering practice for all.Learn more and take class with Rosy online at https://www.slinkthroughstrength.com/ Citations: Howe, A. S., & Boden, B. P. (2007). Heat-related illness in athletes. The American journal of sports medicine, 35(8), 1384-1395. Wyndham CH. Heat stroke and hyperthermia in marathon runners.  Ann NY Acad Sci. 1977;301:128-138. Kaplan, T. A., Digel, S. L., Scavo, V. A., & Arellana, S. B. (1995). Effect of obesity on injury risk in high school football players. Clinical journal of sport medicine, 5(1), 43-47. Wilder, R. P., & Cicchetti, M. (2009). Common injuries in athletes with obesity and diabetes. Clinics in sports medicine, 28(3), 441-453.

Dr. Rosy Boa dives into the science behind pole dancing, discussing the physical adaptations required for the sport. She clarifies the specific strength requirements for pole dancers, emphasizing the importance of specialized training over general fitness. Through examining recent studies, she highlights how pole dancing improves core, upper body strength, and grip strength, while identifying the need for anti-rotational strength, unilateral strength, and proper shoulder flexion. The podcast also offers insights into the unique physical and psychological benefits that come with pole dancing experience. Learn more and take class with Rosy online at https://www.slinkthroughstrength.com/ Chapters: 00:00 Introduction and Clarification 00:21 Common Misconceptions About Pole Dancing 00:41 Specific Physical Adaptations in Pole Dancers 02:33 Research on Pole Dancing Strength 03:39 Methods of Measuring Pole Strength 05:26 Studies on Pole Dance Training Effects 10:14 Psychological and Physiological Outcomes 12:58 Recommended Strength Training for Pole Dancers 18:36 Conclusion and Final Thoughts Citations Hawley, J. A. (2002). Adaptations of skeletal muscle to prolonged, intense endurance training. Clinical and experimental pharmacology and physiology, 29(3), 218-222. Gustavo F. Pedrosa, Fernando V. Lima, Brad J. Schoenfeld, Lucas T. Lacerda, Marina G. Simões, Mariano R. Pereira, Rodrigo C.R. Diniz & Mauro H. Chagas. (2022) Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European Journal of Sport Science 22:8, pages 1250-1260. Ignatoglou, D., Paliouras, A., Paraskevopoulos, E., Strimpakos, N., Bilika, P., Papandreou, M., & Kapreli, E. (2024). Pole Dancing-Specific Muscle Strength: Development and Reliability of a Novel Assessment Protocol. Methods and Protocols, 7(3), 44. Nawrocka, A., Pawelak, Z., & Mynarski, A. (2024). Longitudinal Effects of Pole Dance Training on Body Composition and Muscular Strength in Women. Greenspan, S. J., & Stuckey, M. I. (2024). Preparation For Flight: The Physical Profile of Pre-Professional and Professional Circus Artists in the United States. International Journal of Sports Physical Therapy, 19(5), 591.  Dias, A. R. L., De Melo, B. L., Dos Santos, A. A., Silva, J. M. A., Leite, G., Bocalini, D. S., ... & Serra, A. J. (2022). Women pole dance athletes present morphofunctional left ventricular adaptations and greater physical fitness. Science & Sports, 37(7), 595-602. Nicholas, J., Dimmock, J. A., Alderson, J. A., Donnelly, C. J., Jackson, B., Dimmock, J. A., ... & Donnelly, C. J. (2024). Exploring the psychological and physiological outcomes of recreational pole dancing: a feasibility study. Circus: Arts, Life, and Sciences, 2(2).

Welcome back to another episode of Science of Slink! Today we are talking about how to stay motivated as a home poler. In this episode I talk about the most common motivation that men and women have for exercising, how home based exercise programs compare to center based programs, and how motivation can change depending on your age. I also talk through how to build self-efficacy as you are learning new skills on and off the pole. Whether you are new to pole or not, sometimes our motivation can change. Let’s look together at the research behind it.  Sources: Al Kubaisy, W., Mohamad, M., Ismail, Z., & Abdullah, N. N. (2015). Gender Differences: Motivations for performing physical exercise among adults in Shah Alam. Procedia-Social and Behavioral Sciences, 202, 522-530. McDonagh, S. T., Dalal, H., Moore, S., Clark, C. E., Dean, S. G., Jolly, K., ... & Taylor, R. S. (2023). Home‐based versus centre‐based cardiac rehabilitation. Cochrane database of systematic reviews, (10). Schutzer KA, Graves BS. Barriers and motivations to exercise in older adults. Prev Med 2004;39:1056–61. Crystal N Steltenpohl, Michael Shuster, Eric Peist, Amber Pham, Joseph A Mikels, Me Time, or We Time? Age Differences in Motivation for Exercise, The Gerontologist, Volume 59, Issue 4, August 2019, Pages 709–717, https://doi.org/10.1093/geront/gny038 Al-Eisa, E., Al-Rushud, A., Alghadir, A., Anwer, S., Al-Harbi, B., Al-Sughaier, N., ... & Al-Muhaysin, H. A. (2016). Effect of motivation by “Instagram” on adherence to physical activity among female college students. BioMed research international, 2016(1), 1546013. This podcast is a production of Slink Through Strength, the inclusive, evidence-based online pole studio, which can be found online at Slink Through Strength dot com. Thanks for joining!

In this episode, Rosy discusses three important tips for those who are either new to pole dance or returning after a long break. The episode covers the importance of easing into the practice gently, understanding realistic timelines for bodily adaptations, and exercising with friends or a virtual buddy to stay motivated. Link to the warm up video she mentioned: https://www.youtube.com/watch?v=1GAP_7LDgo8 Want to join Rosy for your home pole training? Check out the Slink Through Strength online studio! https://www.slinkthroughstrength.com/ Citations: - Franklin, B. A., Thompson, P. D., Al-Zaiti, S. S., Albert, C. M., Hivert, M. F., Levine, B. D., ... & American Heart Association Physical Activity Committee of the Council on Lifestyle and Cardiometabolic Health; Council on Cardiovascular and Stroke Nursing; Council on Clinical Cardiology; and Stroke Council. (2020). Exercise-related acute cardiovascular events and potential deleterious adaptations following long-term exercise training: placing the risks into perspective–an update: a scientific statement from the American Heart Association. Circulation, 141(13), e705-e736. - de Boer MD, Maganaris CN, Seynnes OR, Rennie MJ, Narici MV. Time course of muscular, neural and tendinous adaptations to 23 day unilateral lower-limb suspension in young men. J Physiol. 2007 Sep 15;583(Pt 3):1079-91. doi: 10.1113/jphysiol.2007.135392. Epub 2007 Jul 26. PMID: 17656438; PMCID: PMC2277190. - Bohm S, Mersmann F, Arampatzis A. Human tendon adaptation in response to mechanical loading: a systematic review and meta-analysis of exercise intervention studies on healthy adults. Sports Med Open. 2015 Dec;1(1):7. doi: 10.1186/s40798-015-0009-9. Epub 2015 Mar 27. PMID: 27747846; PMCID: PMC4532714. - 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 #poledance #polefitness #homepole

Welcome back to another episode of Science of Slink! Today we are talking about a very important topic for furthering pole success, how to do spin pole without getting dizzy. Disclaimer: performance advice, NOT medical advice--if you're suffering from vertigo or dizziness talk to the other kind of doctor. We will discuss what the vestibular system is, things that can affect nausea, what is vestibular system adaption, and some drills that will help.  So what is the vestibular system? Your vestibular system controls your sense of movement & orientation. The body has loops of the inner ear (kind of like a level filled with "glitter", the otoliths) and Cilla (tiny hairs in the inner ear) that hold fluid, and when that fluid moves, those fluids inform your body of where it is in space. The vestibular system is also very closely connected to the visual system. More resources are attached below for more information on the visual system  Things that can affect dizziness, especially nausea include aging, (targeted exercises can help!) dehydration, hormonal disorders, especially low estrogen, duration & intensity such as adding plane of motion, and heat exhaustion or sensitivity One way to improve dizziness is by practicing vestibular system adaptation. Some ways to practice this are getting better at interpreting & recovering from intense vestibular inputs and balance! Some drills you can try as well are vision drills, head movement drills, some pole-specific gentle head movements at the start of practice that can help prepare you, spin drills, and start SLOW. Additionally,  neuro performance is an increasingly active area of research (addressing sub-clinical problems) 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  [email protected] Sources:  Clinic, Cleveland. “Vestibular System: Function & Anatomy.” Cleveland Clinic, 2024, my.clevelandclinic.org/health/body/vestibular-system. Somisetty, Swathi, and Joe M Das. “Neuroanatomy, Vestibulo-Ocular Reflex.” PubMed, StatPearls Publishing, 2020, www.ncbi.nlm.nih.gov/books/NBK545297/.  Jahn, Klaus. “The Aging Vestibular System: Dizziness and Imbalance in the Elderly.” Advances in Oto-Rhino-Laryngology, vol. 82, 2019, pp. 143–149, www.karger.com/Article/Abstract/490283, https://doi.org/10.1159/000490283. Altın, Büşra, and Songül Aksoy. “Is Inadequate Water Intake a Risk Factor for Vestibular Disorders?” The Journal of International Advanced Otology, vol. 18, no. 3, 1 May 2022, pp. 264–268, pubmed.ncbi.nlm.nih.gov/35608497/, https://doi.org/10.5152/iao.2022.21303. ‌El, Rhizlane, et al. “Vestibular Disorders and Hormonal Dysregulations: State of the Art and Clinical Perspectives.” Cells, vol. 12, no. 4, 18 Feb. 2023, pp. 656–656, https://doi.org/10.3390/cells12040656.

Welcome back pole dancer to Science of Slink. In this episode we are touching on an important topic, 5 Exercise Science Insights EVERY Pole Dancer Should Know.  I also wanted to start by including the link to Slinker’s delight show tickets: https://slinkthroughstrength.as.me/?appointmentType=60959877 Click the link above to join this awesome opportunity to see pole tricks.  As pole dancers 5 super important things is training in different facets of fitness. To start, flexibility is one form of fitness to focus on. Flexibility is also commonly referred to as ease of movement. Flexibility is important to trail actively and passively.  Next is strength, both absolute and relative. Absolute strength is about how much you can lift. Relative strength is more relevant to the body weight-based pole, meaning you can lift 100% of your body weight.  Endurance is our next important one. For endurance, there is cardio typically which brings strength for your heart. Endurance is the ability to move over a long period of time and recover quickly.  Balance is our 4th most important thing to focus on, especially if you wear heels in your routines. In balance training, the sensory & vestibular systems are heavily involved. One thing to improve your balance is eye training.  Last but not least is Skill-specific training, skill training is repetition with variation. This includes motor learning, some examples of skill training are inverting, handstands, and specific tricks. These sessions of skill-specific training will generally align with your goals and your training of the aforementioned important training that will help you build your skills indirectly.  One more important way to build your skills is periodization. More often is not always better: Olivia Reeves, the Olympic weightlifter, who won gold in Paris who Majored in exercise science only trains four times a week whereas most train 9 times a week.  One last thing to keep in mind is how to adjust the intensity of your practice and What counts as rest. For adjusting intensity adjust how long, how often, and how hard you train. Medium intensity is great! So What counts as rest? What you find resting depends on you But ALWAYS good quality sleep is a great way to recharge!  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  [email protected]

Welcome back pole dancers to Science of Slink! Today we have a guest I’m very excited for, Dr. Melissa Koehl, a DPT and Pilates Instructor - Specialist in Hypermobility, EDS/HSD, POTS, MCAS and co. This episode is packed with valuable insights into hypermobility and its unique challenges, especially for dancers like those in the pole dance community. Dr. Melissa Koehl's personal experience with hypermobility and her professional expertise bring a deep, nuanced perspective to understanding conditions like Ehlers-Danlos syndrome (EDS), dysautonomia, and mast cell activation syndrome (MCAS). The discussion on the "trifecta" and how hypermobility can lead to issues like fatigue, dizziness, and GI problems is especially relevant to those managing complex symptoms. Dr. Koehl’s emphasis on strength and stability training is critical for hypermobile dancers to maintain joint health and prevent injury. The mention of fascia’s role in hypermobility, and the potential connections with conditions like long COVID, opens up interesting possibilities for future research and treatment approaches. If you're involved in the pole dance community or working with hypermobility, this episode seems like a must-listen for gaining practical tips on managing these challenges while improving movement, proprioception, and overall body awareness!  @dr.melissakoehl.pt of Chimera Health  Movement classes: https://www.chimera-health.com/chimerafit-classes "Navigating Healthcare as a Hypermobile Human" course: https://www.chimera-health.com/NavigatingHealthcare  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  [email protected] Sources:  Yang, M., Logarbo, B., Courseault, J., Wickramasuriya, N., Bix, G., & Longo, M. (2024, April). Long COVID and the Diagnosis of Underlying Hypermobile Ehlers-Danlos Syndrome and Hypermobility Spectrum Disorders (P5-4.014). In Neurology (Vol. 102, No. 17_supplement_1, p. 2478). Hagerstown, MD: Lippincott Williams & Wilkins.

Welcome back pole dancers to the Science of Slink Podcast. This week we are going to discuss mental blockages and how to overcome them. We will define mental blocks, contributing factors, and techniques to try to help overcome mental blocks. So what is a mental blockage? When the obstacle keeping you from your desired movement goal is emotional and/or mental rather than physical. Mental blockages can arise when learning new things and/or doing a skill you already know how to do. As an instructor, I often see blockages arise when people are working on what they consider their weaker side. What factors can lead to mental blocks? Some contributing factors can be your environment being your classmates or teachers, anxiety, and trauma. When trauma is involved a specialist can be particularly important. Some great techniques to try to help overcome mental blockages are working with a specialist- like a sports psychologist, some evidence suggests EMDR may be effective, Notice if the reaction is mainly physical sweating, heart racing, muscle tension or mental rumination, racing thoughts, perseveration. For the former, physical relaxation techniques may be more helpful, for the latter mental refocusing & restructuring. Another technique worth a try is Vergence which is to look at your pole for 5 seconds, then behind the pole for 5 seconds, then try the skill. Additionally, try monitoring your HRV as a tool. Lastly, some Recommendations from Dr. Chelsea Pierotti, a sports psychologist specializing in dance, https://passionatecoach.com/mental-toughness-overcome-mental-blocks/ Determine that the obstacle is mental/emotional and not physical notice & reframe negative self-talk; "what if..." ... "so what"Reframe or modify the skill to reduce the challenge/fear seek additional support if needed Science of Slink 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 [email protected]: -Maaranen, A., Van Raalte, J. L., & Brewer, B. W. (2019). Mental blocks in artistic gymnastics and cheerleading: longitudinal analysis of flikikammo. -Journal of Clinical Sport Psychology, 14(3), 251-269. -Manuel G. Calvo & Pedro M. Ramos (1989) Effects of test anxiety on motor learning: The processing efficiency hypothesis, Anxiety Research, 2:1, 45-55 -Harris, D. J., Wilkinson, S., & Ellmers, T. J. (2023). From fear of falling to choking under pressure: a predictive processing perspective of disrupted motor control under anxiety. Neuroscience & Biobehavioral Reviews, 148, 105115. -Bennett, J., Bickley, J., Vernon, T., Olusoga, P., & Maynard, I. (2017). Preliminary evidence for the treatment of performance blocks in sport: The efficacy of EMDR with graded exposure. Journal of EMDR Practice and Research, 11(2), 96-110. -Hanton, S., Thomas, O., & Mellalieu, S. D. (2009). Management of competitive stress in elite sport. International Olympic Committee sport psychology handbook, 30-42. -Bowan, M. (2008). Treatment of panic attack with vergence therapy and unexpected visual-vagus connection. Journal of Behavioral Optometry 19, 155-159. -Yu, G., Chang, K. F., & Shih, I. T. (2022). An exploration of the antecedents and mechanisms causing athletes’ stress and twisties symptom. Heliyon, 8(10).

Trigger Warning: Mention of Eating Disorders and mental Illness Welcome back pole dancers to this episode of Science of Slink! This week we are touching on how perfection harms people’s movement, progress, and mental states. To wrap up the video I’m including recommendations for how to avoid perfectionism influences and how to rework patterns of our internal perfectionism.  Let’s start by defining perfectionism, perfectionism is "excessively high personal standards of performance accompanied by tendencies for overly critical evaluations of one's behavior" (Frost, R. 14) perfectionism is different from conscientiousness which exhibits characteristics such as being responsible, organized, hard-working, goal-directed, and adhering to norms and rules.  So why is perfectionism so bad? Perfectionism has been correlated with being a source of chronic stress, it’s associated with a much higher risk of a large range of negative mental health outcomes. One of the big reasons these correlations have been found is because perfectionism steals your ability to enjoy your accomplishments and the things you enjoy.  I recommend reframing perfectionism mindsets and here are some ways I recommend reframing your mindset. First, be honest about whether perfectionism is negatively affecting you. Do you enjoy activities less because of it? Are you under more stress than necessary? Working with a mental health professional can be a huge step in the right direction to help us notice where perfectionism is impacting our lives. One really important thing when looking for a place to practice, try to find spaces where failure is treated as a normal part of life--because it is! Lastly, but most importantly, work on reframing in your pole practice:  Have goals around the amount of time spent training a skill or number of attempts as opposed to "nailing it" At the end of each training session, write down one thing that felt really good (no qualifiers!) Change up your social media feed: mute (temporarily as needed) professional performers and seek out dancers at a similar level and with a similar body type as you (and even then, remember: it's a highlight reel!) Take live group classes 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/basics/conscientiousness "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. 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  [email protected]