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

Dr. Rosy Boa of Slink Through Strength discusses why long-term pole dancers may lose motivation and how to rebuild a sustainable relationship with pole. She flags that dreading hobbies and anhedonia can be a symptom of depression and encourages seeking mental health support if that’s present. Otherwise, she recommends: assessing overall life capacity and scaling pole to fit current energy (including taking breaks without fear of major strength loss), clarifying what you currently want from pole using a “best possible self” meditation or journaling to align training with changing goals, adding novelty through different teachers, movement styles, and music to increase play and awareness of preferences, and reducing perfectionistic demands by focusing on consistency and effort over outcomes while lowering setup friction to make showing up easier. Links and resources: Free sample class: https://mailchi.mp/slinkthroughstrength.com/free-pole-flow-class  Join my mailing list: https://mailchi.mp/slinkthroughstrength/newsletter  2025 studio dance playlist (these are all songs members suggested/brought to class!): https://open.spotify.com/playlist/06yzGCF4wi22B8516YuhIZ?si=9226904ac6f54287  Citations: Carrillo, A., Rubio-Aparicio, M., Molinari, G., Enrique, Á., Sánchez-Meca, J., & Banos, R. M. (2019). Effects of the best possible self intervention: A systematic review and meta-analysis. PloS one, 14(9), e0222386. De Kleine, E., & Van der Lubbe, R. H. (2011). Decreased load on general motor preparation and visual-working memory while preparing familiar as compared to unfamiliar movement sequences. Brain and Cognition, 75(2), 126-134.  Encarnação, I. G., Viana, R. B., Soares, S. R., Freitas, E. D., de Lira, C. A., & Ferreira-Junior, J. B. (2022). Effects of detraining on muscle strength and hypertrophy induced by resistance training: A systematic review. Muscles, 1(1), 1-15. 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. 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. Heekerens, J. B., & Eid, M. (2021). Inducing positive affect and positive future expectations using the best-possible-self intervention: A systematic review and meta-analysis. The Journal of Positive Psychology, 16(3), 322–347. https://doi.org/10.1080/17439760.2020.1716052 King, L. A. (2001). The health benefits of writing about life goals. Personality and Social Psychology Bulletin, 27, 798–807. Chapters: 00:00 Pole Spark Fizzles 00:25 About Me And Membership 01:55 Long Term Pole Relationship 03:10 Mental Health Red Flag 03:48 Check Your Capacity 07:46 Take Breaks Without Fear 08:42 Best Possible Self Goals 11:34 Add Novelty And Play 15:28 Reduce Demands And Friction 18:38 Recap And Next Steps 20:20 Closing And Free Resources

Did you know there’s a whole scientific field that just studies friction?? It’s true! And we can apply a lot of those findings to help us stick better to the pole. In this episode we’ll dig into why you might be too slippery or too sticky by focusing on friction and research from tribology (much of it drawn from prosthetics studies). We’ll talk about how skin, fat and muscle all contribute to grip and how to navigate each.  I also break down all the different types of grips and when/why you might want to use each one. Want to train with me? Check out the Science of Slink membership: https://scienceofslink.com/ Citations:  Gerhardt LC, Strässle V, Lenz A, Spencer ND, Derler S. Influence of epidermal hydration on the friction of human skin against textiles. J R Soc Interface. 2008 Nov 6;5(28):1317-28. doi: 10.1098/rsif.2008.0034. PMID: 18331977; PMCID: PMC2607440.  Xu, Z., Sun, H., Tang, W., Fang, X., Kosimov, A. A., & Mamadamon, A. (2026). Influence of muscle fatigue on pain based on friction and brain activation. Tribology International, 112362.  (I didn’t talk about it, but this is a fun blog post about tribology: https://www.stle.org/files/TLTArchives/2024/12_December/Feature.aspx) Chapters: 00:00 Sticky vs Slippery  00:38 Science of Slink Membership 02:17 Friction and Tribology Basics 03:34 Skin Layers and Hydration 06:16 Body Fat and Surface Area 10:10 Muscle Tension and Fatigue 15:32 Grip Aids Explained 20:25 Wrap Up

Dr. Rosy Boa of the Science of Slink podcast shares 10 key considerations for building a home pole space based on a decade of home training, emphasizing that a home setup will differ from a studio. She covers choosing reputable pole brands and safe installation (permanent vs. tension-mounted), proper placement under structural supports, using boards to distribute weight in plaster construction, checking tension with temperature swings, and shaking the pole before use. She discusses flooring choices for different styles, avoiding gaps that can catch toenails, and keeping cleaning tools nearby. Other topics include optional open wall space, storing alcohol/grip and towels, safety gear like mats and self-spotting bands, additional props (chairs, blocks, weights), airflow/humidity/temperature control, lighting options, music setup considerate of neighbors, and filming considerations like corner placement and fisheye lenses. Chapters: 00:00 Home Pole Setup Intro 01:05 Studio Versus Home Reality 01:55 Pole 05:43 Flooring 07:39 Wall Space 08:28 Storing essentials 09:20 Safety equipment 10:30 Props 11:55 HVAC 14:00 Lighting 15:46 Music 16:34 Filming 17:48 Recap And Final Thoughts  Iris Sparrow lighting tips: https://www.instagram.com/p/DcRKQnJhoX4/ Want to work with me? Check out my virtual Science of Slink membership at ScienceOfSlink.com  ⁠ 🤎 All-level pole technique⁠ 🤎 Discover amazing-feeling freestyle flow⁠ 🤎 Accessible, equipment-optional conditioning⁠ 🤎 Taught live, recordings always included⁠ ⁠ Sliding scale pricing available.⁠

Freestyling in pole dance can feel frightening and physically stressful, often driven by fear of failure and harsh self-criticism. This episode offers some practical strategies to cope with that. Drawing on sports psychology, we’ll talk about research (Ceccarelli et al., 2019) showing self-compassion predicts better stress recovery and fewer maladaptive thoughts after recalled sports failure, and use Neff’s (2003) framework of self-compassion: mindfulness (noticing thoughts without over-identifying), common humanity (remembering others struggle too), and self-kindness (treating yourself as you would a friend). We’ll also go through some specific strategies that you can use in the moment to help cultivate more self-compassion. Citations:  Bluth, K., Gaylord, S. A., Campo, R. A., Mullarkey, M. C., and Hobbs, L. 2016. Making friends with yourself: a mixed methods pilot study of a mindful self-compassion program for adolescents. Mindfulness. 7:479–92. doi: 10.1007/s12671-015-0476-6  Ceccarelli, L. A., Giuliano, R. J., Glazebrook, C. M., & Strachan, S. M. (2019). Self-compassion and psycho-physiological recovery from recalled sport failure. Frontiers in psychology, 10, 1564.  Neff, K. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and identity, 2(2), 85-101. Chapters: 00:00 Freestyle Fear Is Real 00:57 Coach Disclaimer And Shoutouts 01:48 Why We Fear Failure 04:13 Research On Self Compassion 06:19 What is Self Compassion? 07:25 Mindfulness And Meditation 10:55 Common Humanity And Community 13:06 Self Kindness In Practice 14:51 Tools To Calm And Reset 17:53 Final Encouragement And Wrap Up

Dr. Rosy Boa explains why pole dancers need strong, stable shoulders for hanging, spinning, climbing, and inverted work, outlining shoulder anatomy and key movement demands. She reviews general strength patterns used in pole—horizontal and vertical push/pull—and emphasizes the importance of isometric straight-arm hanging strength. For overhead stability, she highlights conditioning the rotator cuff via external rotation to keep the humeral head securely positioned during arm flexion, offering a simple external rotation drill. She also stresses scapular upward rotation for full overhead range and stability and concludes that shoulder mobility requires stability training to pole safely and long-term. Learn more about the Science of Slink membership & join now: https://scienceofslink.com/ The book I reference (HIGHLY recommend!):  Emily Scherb, D. P. T. (2018). Applied anatomy of aerial arts: an illustrated guide to strength, flexibility, training, and injury prevention. North Atlantic Books.  https://www.thecircusdoc.com/book/ Chapters: 00:00 Why Shoulders Matter 01:51 Shoulder Anatomy Basics 03:55 Push Pull Patterns 05:44 Vertical Strength Demands 07:22 Hanging Isometrics 08:44 Rotator Cuff Focus 11:36 Scapular Upward Rotation 15:51 Key Takeaways 16:27 Mobility Needs Stability 17:48 Wrap Up And Resources

Dr. Rosy Boa discusses what happens when you take a break from pole, covering both physiological detraining and the emotional side of returning. She emphasizes not beating yourself up and notes that feeling awful after missing one class can signal an unhealthy dependency, suggesting support for possible exercise addiction. Aerobic capacity tends to noticeably drop after about two weeks away, while strength loss is slower and depends on training status and age: very trained lifters may not show measurable 1RM decreases until around 32 weeks, untrained individuals can lose strength after a 10-week break, and adults 74–86 may see strength and balance declines after two weeks. Returning typically takes about half the break time, and strength is often easier to rebuild due to “muscle memory,” with evidence that people can catch up to peers who never took a break. Interested in training online with Rosy? Check out the Science of Slink membership: https://scienceofslink.com/ Chapters: 01:36 Be Kind About Breaks 04:40 Detraining Timelines Overview 09:41 Rebuilding and Muscle Memory 11:15 Catching Up After Breaks 13:38 Personal Trick Loss Story 15:31 Final Takeaways Citations:  Cumming, K.T., Reitzner, S.M., Hanslien, M., Skilnand, K., Seynnes, O.R., Horwath, O., Psilander, N., Sundberg, C.J. and Raastad, T. (2024), Muscle memory in humans: evidence for myonuclear permanence and long-term transcriptional regulation after strength training. J Physiol, 602: 4171-4193. https://doi.org/10.1113/JP285675  Encarnação, I. G., Viana, R. B., Soares, S. R., Freitas, E. D., de Lira, C. A., & Ferreira-Junior, J. B. (2022). Effects of detraining on muscle strength and hypertrophy induced by resistance training: A systematic review. Muscles, 1(1), 1-15.  Halonen EJ, Gabriel I, Kelahaara MM, Ahtiainen JP, Hulmi JJ. Does Taking a Break Matter-Adaptations in Muscle Strength and Size Between Continuous and Periodic Resistance Training. Scand J Med Sci Sports. 2024 Oct;34(10):e14739. doi: 10.1111/sms.14739. PMID: 39364857.  Toraman, N. F., & Ayceman, N. (2005). Effects of six weeks of detraining on retention of functional fitness of old people after nine weeks of multicomponent training. British journal of sports medicine, 39(8), 565-568

Dr. Rosy Boa hosts an episode of Science of Slink on neurodivergence and pole with neurodivergent psychologist and pole dancer Gabby Desmond. They define neurodivergence as a broad umbrella beyond autism and ADHD (including OCD, BPD, and learning disabilities like dyslexia) and discuss why neurodivergent people may be drawn to pole for its structure, predictability, community “parallel play,” and endless achievable challenges. They explore sensory processing and regulation through spinning, inversion, and aerial hammock, plus differences in interoception and pain that can affect conditioning, stretching, and injury risk. The conversation covers learning preferences (visual vs verbal cues), difficulties with right/left and choreography, managing ADHD/autistic boom-bust training cycles, focusing on core vocabulary over trick inflation, and using external cues and varied feedback to support motor learning. Gabby shares where to find her work at unfurlpsychology and on Instagram. Where to find Gabby:  Unfurl psychology: https://www.unfurlpsychology.com.au/  https://www.instagram.com/unfurl.psychology  Chapters: 00:00 Welcome and Introductions 02:11 What Neurodivergence Means 03:51 Why Pole Attracts ND Folks 06:30 Sensory Seeking and Spinning 11:41 Dyslexia and Learning Pole 15:35 Learning Styles and Flow 18:41 Boom Bust Training Cycles 24:05 Interoception and Pain 25:45 Stretching and Hypermobility 29:53 Learning Through Feedback 38:36 Failure and Self Efficacy 41:22 Why Pole Community Works 42:42 Wrap Up and Links

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. Chapters: 00:00 Summer Episode Intro 00:19 Heat Topic Overview 02:04 Sweat Evolution Rabbit Hole 03:13 Heat Acclimatization Science 07:33 Two Week Adaptations 10:25 Performance Mindset in Heat 11:46 Heat Exhaustion Signs 15:15 Heat Stroke Emergency 18:15 Risk Factors and Meds 22:59 Humidity and Cooling Gear 24:45 Pole Specific Heat Tips 27:54 Hydration and Towels 30:12 Final Safety Recap 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.

Hair whips shouldn’t be a (literal!) pain in the neck, and in this episode we’ll break down how keep your neck feeling as good as possible as you explore whipping your hair. We’ll talk about safety and warning signs, have a brief into to neck anatomy and talk about about how to prepare the neck for hairwhips, both day-of warmups and longer-term strength and conditioning.  Chapters: 03:11 Neck Safety Red Flags 05:06 Neck Muscle Basics 08:15 More Than Movement 10:51 Warm Ups 19:59 Vestibular Training 21:22 Technique And Hair Tips23:09 Wrap Up And Takeaways

Dr. Rosy Boa interviews exercise scientist and belly dance (Raqs Sharqi) teacher Siobhan Camille (MSc in Rehabilitation Science) about applying exercise science to dance and pole. Siobhan shares her path from New Zealand athlete to researcher and strength and conditioning coach, including belly dance injury research, hospital-based rehab work, and her current role with Dutch elite and Olympic sport. They discuss how early research in “fringe” activities often focuses on injury rates before performance optimization, and emphasize that rehab and return-to-sport/pole rely on principles tailored to the individual and their demands. Siobhan critiques common “prehab” trends that underload the body, argues that appropriate joint stress builds resilience, and highlights injury’s multifactorial nature. They also cover consistency over optimization, motor learning cues, accessibility in classes, and misconceptions about “perfect posture” and pelvic tilt. 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   Links & citations:  https://www.instagram.com/greenstonedancearts/  Athletic Performance and Rehabilitation work: https://siobhan-milner.com/  Greenstone Dance Arts:  https://greenstone.dance/  6-Week Challenge: https://greenstone.dance/product/dance-strong-6-week-fitness-challenge-for-belly-dancers-plus-personalised-program/  Milner SC, Gray A, Bussey M. A Retrospective Study Investigating Injury Incidence and Factors Associated with Injury Among Belly Dancers. J Dance Med Sci. 2019 Mar 15;23(1):26-33. doi: 10.12678/1089-313X.23.1.26. PMID: 30835653. https://pubmed.ncbi.nlm.nih.gov/30835653/  Chapters: 00:00 Welcome and Guest Intro 01:00 Siobhan’s Dance and Sport Origins 03:07 Research Path and Elite S&C Career 05:13 From Injury Studies to Performance 07:17 Rehab Principles and Return to Sport 10:11 Prehab Means Getting Strong 14:39 Load Management and Injury Complexity 18:17 Aging, Consistency, and Staying Active 22:11 Accessible Strength Training for Dancers 26:54 Motor Learning and Better Cueing 34:14 Posture Myths in Dance36:16 Where to Find Siobhan and Wrap Up

No weights for home pole dance conditioning? No problem! Dr. Rosy Boa addresses how pole dancers can build strength at home without gym access or heavy weights. She explains the basic strength principle of applying load and allowing recovery, noting weights are the most efficient for rapid, targeted gains, with free weights often preferable to machines for pole due to stabilization and range-of-motion demands. She then covers three accessible alternatives: isometrics (80–100% maximal effort holds for 1–5 seconds, scaling well but joint-angle specific), scalable bodyweight training (using variations such as changing points of contact, lever length, duration, reps, and power), and resistance bands (types, selecting by length/shape/resistance, variable tension through range, latex cautions, and use for assistance/spotting). She emphasizes consistency, enjoyable training, and doing the conditioning you will actually do. 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 Welcome and Topic 00:58 Membership Shoutouts 02:59 Strength Basics 05:56 Isometrics Explained 09:11 Bodyweight Training 12:04 Scaling Difficulty 16:55 Resistance Bands 24:52 Consistency Over Intensity 28:47 Wrap Up and Invite  Citations:  Weights (machines or free weights) do have the largest effect size in building strength... but that’s not necessarily our only goal Wiedenmann T, Held S, Morat T, Rappelt L, Isenmann E, Berndsen E, Hopp NH, Donath L. The Effects of Different Resistance Training Modalities on Muscle Strength in Community-Dwelling Older Adults: A Network Meta-Analysis. Gerontology. 2025;71(7):576-588. doi: 10.1159/000546346. Epub 2025 May 27. PMID: 40452461.  Isometrics scale with strength! (but you gotta PUSH: 80 - 100% effort and hold for a couple seconds) Lum D, Barbosa TM. Brief Review: Effects of Isometric Strength Training on Strength and Dynamic Performance. Int J Sports Med. 2019 May;40(6):363-375. doi: 10.1055/a-0863-4539. Epub 2019 Apr 3. PMID: 30943568.  Bands do help with strength, might be more helpful with explosive/power Stanković D, Lazić A, Trajković N, Okičić M, Bubanj A, Vencúrik T, Gašić T, Bubanj S. Effects of Elastic Band Training on Physical Performance in Team Sports: A Systematic Review and Meta-Analysis. J Funct Morphol Kinesiol. 2025 Oct 17;10(4):402. doi: 10.3390/jfmk10040402. PMID: 41133592; PMCID: PMC12551113.

In this episode Dr. Rosy Boa discusses regression in pole dancing—plateaus, losing tricks, and fluctuating capacity—as a normal outcome of changing life circumstances like stress, finances, injury, caregiving, and disability, including impacts from COVID. She argues pole should not be prioritized over basic needs and warns against tying self-worth to specific tricks, which can create shame and identity crises when abilities change. As a coaching approach, she recommends building the skill of “noticing”: tuning into proprioception and interoception, identifying what feels physically pleasurable, and cultivating aesthetic appreciation beyond technical perfection. She suggests practicing by watching peer-level dancers and identifying non-technical qualities (expression, musicality, lines, novelty) to develop a softer lens that can be turned inward, supporting motivation, enjoyment, and longevity in pole. 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   Citations:  Loureiro F, Ringold SM, Aziz-Zadeh L. Interoception in Autism: A Narrative Review of Behavioral and Neurobiological Data. Psychol Res Behav Manag. 2024 May 3;17:1841-1853. doi: 10.2147/PRBM.S410605. PMID: 38716258; PMCID: PMC11075678.  (Movement/exercise is effective in supporting joint health, especially in patients who already have osteoarthritis)  Nayab S, Bilal Elahi M. The Impact of Exercise Interventions on Pain, Function, and Quality of Life in Patients With Osteoarthritis: A Systematic Review and Meta-Analysis. Cureus. 2024 Nov 25;16(11):e74464. doi: 10.7759/cureus.74464. PMID: 39726491; PMCID: PMC11669877.  Chapters: 00:00 Welcome and Setup 00:53 Why We Regress 01:29 Life Shifts and Capacity 03:30 Losing Tricks Is Normal 04:41 Identity Beyond Tricks 06:44 Noticing What Feels Good 09:14 Intrinsic Motivation in Practice 11:39 Appreciating Others Differently 13:47 Exercise to Train Your Eye 16:55 Beauty in Every Stage 20:10 Softness and Self Kindness20:39 Wrap Up and Shout Outs

Dr. Rosy Boa hosts Science of Slink with guest trainer Àngel Casas, who practices body liberation, anti-diet, weight-neutral coaching, with a content warning for eating disorders, religious trauma, body weight, diet culture, and fatphobia. Angel describes being raised in a religious cult with strict body control, later leaving, coming out as a queer man, and repeatedly yo-yo dieting before starting a weight-loss fitness business during COVID. After working with clients and feeling triggered by diet practices, he sought help at an eating disorder center and learned about oppression, capitalism, and how “good body/bad body” narratives connect to diet culture; he shifted into non-diet personal training. Together they discuss weight-loss fitness as a results-based “scam,” problems with BMI and moralizing body size, medical fatphobia, GLP-1 drugs and harm reduction, alternative health markers (embodiment, daily functioning, strength, breath, joy), dismantling authoritarian fitness power dynamics, and building agency and compassion in movement. You can find Àngel at:https://nondietpersonaltraining.com/  / theantidiettrainer  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/cata... Chapters:00:00 Welcome and Content Warning00:48 Angels Origin Story08:07 BMI, Medical Fatphobia 10:03 Culture Morality and GLP1s12:01 Health Beyond Weight & Training for Bigger Life19:48 Learning Movement Autonomy & Joy32:31 How To Work Together34:09 Final Thanks And Wrap

Dr. Rosy Boa re-releases a vault episode on rest to coincide with her own offload week from pole, explaining what counts as rest, how often to schedule it, and why pole dancers often neglect it. She defines rest as a reduction in overall load that depends on an individual’s current training and life demands, notes gentle movement can still be rest, and advises avoiding pole-like pulling, leg-lifting, or intense mobility on rest days. General guidance includes at least one rest day per week and a lower-intensity deload week about once a month, with reduced load before major events. She outlines overtraining, citing sports medicine literature, with physical and mental warning signs (worsening soreness, performance decline, injuries, frequent illness, sleep disruption, appetite/weight/period changes, mood shifts, irritability, depression, fatigue). She describes the fitness-fatigue model, emphasizes sickness isn’t rest, recommends 6–8 hours sleep with consistent timing, and concludes that rest is essential for long-term pole health. 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  Citations: Herring, S. A., Ben Kibler, W., Putukian, M., Berkoff, D. J., Bytomski, J., Carson, E., ... & Coppel, D. (2019). Load, overload, and recovery in the athlete: Select issues for the team physician-A consensus statement. Current Sports Medicine Reports, 18(4), 141-148. ⁠https://journals.lww.com/acsm-csmr/Fu… The Fitness-Fatigue Model Revisited Implications for Planning Short- and Long-Term Training Chiu, Loren Z.F. MS, CSCS; Barnes, Jacque L. Strength and Conditioning Journal 25(6):p 42-51, December 2003. ⁠https://journals.lww.com/nsca-scj/pag… Chapters: 00:00 Welcome and Offload Week 01:41 Why Rest Matters in Pole 03:21 What Counts as Rest 06:41 How Often to Rest and Deload 07:59 Overtraining Warning Signs 19:59 Fitness Fatigue Model Explained 22:50 Quick Q and A on Rest 26:19 Key Takeaways and Wrap Up

Dr. Rosy Boa shares a previously unavailable talk outlining three research-based areas to help pole freestyling feel easier and more natural: a mastery mindset, moving to music, and reducing self-consciousness. Drawing on improvisation research (largely from jazz and musical improvisation), she explains that improvisation relies on generating and selecting familiar movement options, so dancers are more likely to access skills they can execute successfully about 90% of the time; mastery approaches are also linked to less perfectionism and better body appreciation. She then summarizes entrainment research showing dance training improves rhythmic synchronization, and that music with strong, predictable beats, some complexity, familiarity, and slower tempo is easier to move to, while metrically complex or unfamiliar music is harder. Finally, she notes that watching oneself (mirrors, filming, self-view on Zoom) increases self-consciousness and can worsen body image, so for flow she recommends avoiding visual self-monitoring and reflecting via journaling and feedback. 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  Join my newsletter: https://slinkthroughstrength.us10.list-manage.com/subscribe?u=9abf68e29e749e7ee06f01364&id=3d02188de5  Try a free sample class: https://mailchi.mp/slinkthroughstrength.com/free-pole-flow-class Chapters: 00:00 Welcome and Episode Setup 01:28 What You’ll Learn Today 03:18 Mastery Mindset for Freestyle 07:14 Moving to Music Entrainment 12:20 Pick Music That Helps Flow 13:21 Ditch Mirrors to Lose Self Focus 15:11 Three Tips and Wrap Up 15:55 Thanks and How to Connect Citations Levin, R. (2009). Improvising Mozart. Musical improvisation: Art, education, and society, 143-149. Bloom, Benjamin S. (March 1968). "Learning for Mastery" (PDF). UCLA - CSEIP - Evaluation Comment. Vol. 1. Andrzejewski, C. E., Wilson, A. M., & Henry, D. J. (2013). Considering motivation, goals, and mastery orientation in dance technique. Research in Dance Education, 14(2), 162-175. Cary, G. (2023). Dancing like Everyone’s Watching: The Impact of Competition-Contingent Self-Worth and Belonging on Dancers’ Mental Well-Being (Doctoral dissertation). Brown, S., Martinez, M. J., & Parsons, L. M. (2006). The neural basis of human dance. Cerebral cortex, 16(8), 1157-1167. Washburn, A., DeMarco, M., de Vries, S., Ariyabuddhiphongs, K., Schmidt, R. C., Richardson, M. J., & Riley, M. A. (2014). Dancers entrain more effectively than non-dancers to another actor’s movements. Frontiers in human neuroscience, 8, 800. Madison, G., Gouyon, F., Ullén, F., & Hörnström, K. (2011). Modeling the tendency for music to induce movement in humans: first correlations with low-level audio descriptors across music genres. Weineck, K., Wen, O. X., & Henry, M. J. (2022). Neural synchronization is strongest to the spectral flux of slow music and depends on familiarity and beat salience. Elife, 11, e75515. Nakamura J, Csikszentmihályi M (20 December 2001). "Flow Theory and Research". In Snyder CR, Lopez SJ (eds.). Handbook of Positive Psychology. Oxford University Press. pp. 195–206. ISBN 978-0-19-803094-2. Retrieved 20 November 2013. Radell, S. A., Mandradjieff, M. P., Adame, D. D., & Cole, S. P. (2020). Impact of mirrors on body image of beginning modern and ballet students. Journal of Dance Medicine & Science, 24(3), 126-134.