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

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

Hi! I'm Rosy Boa and I'm a pole dance teacher, personal trainer and proud meganerd. In the Science of Slink podcast we'll read pole dance related research and talk to experts to learn evidence-based insights you can use to improve and accelerate your pole dance journey. This podcast is a production of Slink Through Strength online pole studio, which can be found at slinkthroughstrength.com.

  1. 5 DAYS AGO

    The Science of Sleep: Exploring Circadian Rhythms with Dr. Olivia Walch

    In this episode of 'Science of Slink,' host Rosy is joined by Dr. Olivia Walch, CEO of Arcascope and author of 'Sleep Groove,' to discuss the importance of circadian rhythms and sleep hygiene. Olivia shares her journey from being a 'sleep gremlin' in college to becoming a researcher focused on sleep regularity. They explore how light exposure affects circadian rhythms, the role of sleep in motor learning and recovery, and practical tips for improving sleep patterns. Olivia also dispels myths about chronotypes and emphasizes the significance of maintaining a consistent light-dark schedule for overall well-being and better athletic performance. Get Olivia’s book: https://www.simonandschuster.com/books/Sleep-Groove/Olivia-Walch/9781524892951 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

    33 min

  2. 18 APR

    Mastering Spin Pole: Safety Tips, Speed Control, and Overcoming Dizziness

    In this episode of 'Science of Slink,' Dr. Rosy Boa offers an evidence-based guide to mastering spin pole. Covering crucial topics such as pole safety, spin control, body mechanics, spin directions, and managing dizziness, this episode is designed to benefit both beginners and experienced pole dancers. Dr. Boa also introduces the Science of Slink membership for those seeking comprehensive training and a supportive community. Tune in to learn essential tips and tricks to enhance your pole dance practice. Previous episode that goes into more info on dizziness: https://www.slinkthroughstrength.com/science-of-slink-podcast/how-to-do-spin-pole-without-getting-dizzyAre 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

    17 min

  3. 4 APR

    The Science of Warmups: Boosting Pole Dance Performance and Preventing Injury

    Follow-along five minute pole warm up on YouTube: https://www.youtube.com/watch?v=1GAP_7LDgo8 In this episode of Science of Slink, Dr. Rosy Boa delves into the importance of warmups for pole dancers. She explains that warming up is crucial for reducing injury and enhancing performance. The discussion covers the types of activities to include in a warmup, such as increasing body temperature, improving circulation, and moving joints through their range of motion. Dr. Boa also highlights the importance of psychological preparation. She advises against incorporating flexibility training into warmups, recommending that such exercises be done separately. The episode is filled with insights drawn from scientific studies and practical experiences, offering a comprehensive guide to effective warmups for pole athletes. 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  Chapter: 00:00 Introduction to Warmups 00:33 The Purpose of Warmups 01:26 Evidence Supporting Warmups 03:18 Components of an Effective Warmup 06:13 Psychological and Neurological Preparation 10:04 Flexibility Training: What to Avoid 14:04 Conclusion and Final Tips Citations: Racinais S, Cocking S, Périard JD. Sports and environmental temperature: From warming-up to heating-up. Temperature (Austin). 2017 Aug 4;4(3):227-257. doi: 10.1080/23328940.2017.1356427. PMID: 28944269; PMCID: PMC5605167.   Safran, M. R., Garrett JR, W. E., Seaber, A. V., Glisson, R. R., & Ribbeck, B. M. (1988). The role of warmup in muscular injury prevention. The American journal of sports medicine, 16(2), 123-129. Malliou, P., Rokka, S., Beneka, A., Mavridis, G., & Godolias, G. (2007). Reducing risk of injury due to warm up and cool down in dance aerobic instructors. Journal of Back and Musculoskeletal Rehabilitation, 20(1), 29-35. Barengo, N.C Meneses-Echávez, J.F., Ramírez-Vélez, R., Cohen, D.D., Tovar, G., & Bautista, J.E.C. (2014). The Impact of the FIFA 11+ Training Program on Injury Prevention in Football Players: A Systematic Review. 2015. International Journal of Environmental Research and Public Health, 11(11), pp.11986–12000. http://www.ncbi.nlm.nih.gov/pubmed/25415209Cramer, J. T., Housh, T. J., Weir, J. P., Johnson, G. O., Coburn, J. W., & Beck, T. W. (2005). The acute effects of static stretching on peak torque, mean power output, electromyography, and mechanomyography. European journal of applied physiology, 93, 530-539.

    16 min
  4. Improving Pole Dancing Skills: Your Questions Answered

    21 MAR

    Improving Pole Dancing Skills: Your Questions Answered

    In this Q&A episode of the Science of Slink podcast, Dr. Rosy Boa addresses listener questions about pole dancing, injury recovery, proper nutrition, the impact of environmental factors on performance, and the evolution of pole equipment. Key topics include self myofascial release and its effect on hamstring flexibility, optimal eating times for performance, new injury recovery guidelines emphasizing blood flow and activity, and the impact of body types on pole dancing performance. Dr. Boa also explores how temperature and grip strength affect pole dancing and provides training recommendations for general health and fitness. 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 Podcast Overview 00:38 The Science Behind Rolling Out Feet and Hamstring Flexibility 05:10 Pre and Post Workout Snacks 09:15 Injury Recovery: From RICE to PEACE and LOVE 12:41 Temperature and Pole Performance 15:46 Body Types and Pole Dancing 19:15 Optimal Weekly Training for Health 21:14 Understanding and Improving Grip Strength 25:03 Conclusion and Farewell Citations Fauris, P., López-de-Celis, C., Canet-Vintró, M., Martin, J. C., Llurda-Almuzara, L., Rodríguez-Sanz, J., ... & Pérez-Bellmunt, A. (2021). Does self-myofascial release cause a remote hamstring stretching effect based on myofascial chains? A randomized controlled trial. International journal of environmental research and public health, 18(23), 12356. Dubois, B., & Esculier, J. F. (2020). Soft-tissue injuries simply need PEACE and LOVE. British journal of sports medicine, 54(2), 72-73. Lenard, J. G., & Kalpakjian, S. (1991). The effect of temperature on the coefficient of friction in flat rolling. CIRP annals, 40(1), 223-226. Lee, D. H., Rezende, L. F., Joh, H. K., Keum, N., Ferrari, G., Rey-Lopez, J. P., ... & Giovannucci, E. L. (2022). Long-term leisure-time physical activity intensity and all-cause and cause-specific mortality: a prospective cohort of US adults. Circulation, 146(7), 523-534.

    26 min

  5. 7 MAR

    The Neuroscience of Pleasure in Pole Dance

    In this episode of 'Science of Slink,' Dr. Rosy Boa delves into the neuroscience behind pleasure, particularly in the context of dance. She explains the hedonic system, how pleasure systems function, and the specific attributes that make dance so enjoyable. Dr. Boa also shares practical takeaways for dancers to enhance their pleasure in dancing, and announces upcoming Q&A episodes. Chapters: 01:16 Understanding Pleasure Systems 02:36 The Neuroscience of Pleasure 12:57 Pleasure and Dance 19:30 Practical Takeaways for Dancers 22:49 Conclusion and Final Thoughts Citations Berridge, K. C., & Kringelbach, M. L. (2015). Pleasure systems in the brain. Neuron, 86(3), 646-664. Kringelbach, M. L., & Berridge, K. C. (2017). The affective core of emotion: Linking pleasure, subjective well-being, and optimal metastability in the brain. Emotion Review, 9(3), 191-199. Poikonen, H., Toiviainen, P., & Tervaniemi, M. (2016). Early auditory processing in musicians and dancers during a contemporary dance piece. Scientific Reports, 6(1), 33056. Vander Elst, O. F., Vuust, P., & Kringelbach, M. L. (2021). Sweet anticipation and positive emotions in music, groove, and dance. Current Opinion in Behavioral Sciences, 39, 79-84.

    24 min

  6. 21 FEB

    Distributed creativity: What's special about freestyling together?

    Welcome to 'Science of Slink,' the evidence-based pole podcast with Dr. Rosy Boa. In this episode, Dr. Boa explores the concept of distributed creativity and its implications for improvisational dance. She shares personal experiences from her dance journey and the impacts of dancing with others versus dancing alone. Dr. Boa discusses foundational theories of distributed cognition and creativity and highlights key studies, including a 2020 paper by Leach and Stevens on relational creativity in dance. Join her for insights into how collective improvisation enhances quality and relevance in dance movements and stay tuned for information on upcoming online freestyle classes and community events. Chapters: 00:00 Introduction to the Science of Slink 00:41 Personal Journey and the Impact of COVID-19 03:33 The Concept of Distributed Creativity 04:47 Exploring Distributed Cognition 08:46 Distributed Creativity in Dance 12:29 Research Findings on Improvisational Dance 16:51 Final Thoughts and Upcoming Events   Citations: Hutchins E (1995).Cognition in the wild. Cambridge, Mass.: MIT Press. ISBN 978-0-262-58146-2. Sawyer, R. K., & DeZutter, S. (2009). Distributed creativity: How collective creations emerge from collaboration. Psychology of aesthetics, creativity, and the arts, 3(2), 81.Leach, J., & Stevens, C. J. (2020). Relational creativity and improvisation in contemporary dance. Interdisciplinary Science Reviews, 45(1), 95–116. https://doi.org/10.1080/03080188.2020.1712541

    20 min

  7. 7 FEB

    Can Pole Dance Help You De-stress?: The Science Behind Exercise and Stress Reduction

    In this episode of 'Science of Slink,' host Dr. Rosy Boa explores the evidence-based research surrounding the question 'Can pole dance help you de-stress?' Dr. Boa reviews various studies on how exercise, particularly aerobic activities like freestyle pole dancing, interact with the body’s stress systems to reduce stress. Topics include the physiological mechanisms like the HPA axis, recommendations for effective exercise regimens, and the benefits of integrating creative elements and deep breathing. Rosy also highlights the challenges of staying active when stressed and provides practical tips for incorporating stress-relieving activities into your routine. Citations Mentioned: Mastorakos, G., Pavlatou, M., Diamanti-Kandarakis, E., & Chrousos, G. P. (2005). Exercise and the stress system. Hormones (Athens), 4(2), 73-89. Breus, M. J., & O'Connor, P. J. (1998). Exercise-induced anxiolysis: a test of the" time out" hypothesis in high anxious females. Medicine and science in sports and exercise, 30(7), 1107-1112. King, A. C., Baumann, K., O'Sullivan, P., Wilcox, S., & Castro, C. (2002). Effects of moderate-intensity exercise on physiological, behavioral, and emotional responses to family caregiving: a randomized controlled trial. The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 57(1), M26-M36. Spalding, T. W., Lyon, L. A., Steel, D. H., & Hatfield, B. D. (2004). Aerobic exercise training and cardiovascular reactivity to psychological stress in sedentary young normotensive men and women. Psychophysiology, 41(4), 552-562. Stults-Kolehmainen, M. A., & Sinha, R. (2014). The effects of stress on physical activity and exercise. Sports medicine, 44, 81-121. Martin, L., Oepen, R., Bauer, K., Nottensteiner, A., Mergheim, K., Gruber, H., & Koch, S. C. (2018). Creative arts interventions for stress management and prevention—a systematic review. Behavioral Sciences, 8(2), 28. Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in human neuroscience, 12, 353. Chapters: 00:00 Introduction to the Science of Slink 00:32 The Stress-Relieving Power of Pole Dancing 01:11 Real-Life Experiences and Observations 05:25 Understanding the Science Behind Stress and Exercise 08:31 Effective Exercise Strategies for Stress Reduction 15:56 Incorporating Creativity and Deep Breathing 21:22 Final Thoughts and Encouragement

    24 min

  8. 24 JAN

    Concussions & Pole Dance with Laruen McIntrye

    On this episode we're joined by Lauren McIntyre, a certified athletic trainer & clinical specialist at the NYU Langone Medical Center’s Harkness Center for Dance Injuries. (IG: @harknesscenterfordanceinjuries) In this episode, we talk about:  What concussions are, how often they happen in dance & why they can be so ard to catch What to do if you think you might have one The revolution in concussion care (recommendations have changed drastically!) How to reduce your recovery time by five days (or more!) Advice for pole students & teachers on what to do BEFORE a concussion happens

    43 min
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About

Hi! I'm Rosy Boa and I'm a pole dance teacher, personal trainer and proud meganerd. In the Science of Slink podcast we'll read pole dance related research and talk to experts to learn evidence-based insights you can use to improve and accelerate your pole dance journey. This podcast is a production of Slink Through Strength online pole studio, which can be found at slinkthroughstrength.com.

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