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.

In this episode Rosy Boa interviews dance psychology science communicator and West Coast swing teacher Clara Deiters about applying psychology to dance. They discuss how dance differs from other movement activities through artistic expression, and how dancers can balance self-expression with external validation by recognizing multiple reasons for dancing beyond judges’ approval. Clara suggests coping with post-competition disappointment by setting specific, measurable goals and evaluating them afterward to regain control in unpredictable competition settings like Jack and Jill. They cover the “glitter crash” after festivals, explaining it as a drop below baseline following high endorphin, oxytocin, and dopamine levels, and recommend gentle movement and light socializing. Clara shares implementation intentions/habit stacking for fitting short dance practice into daily transitions, and offers stepwise strategies to build improvisation comfort. They also address cautious science communication around claims about dance and depression, and mention research on synchrony increasing pain threshold as a proxy for endorphin release.

Follow Clara: https://www.instagram.com/clara.deiters.wcs

Try a sample class: https://mailchi.mp/slinkthroughstrength.com/free-pole-flow-class

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 Teaser

00:30 Membership and Free Class

01:24 Meet Clara Dieters

02:52 Dance as Art and Sport

05:48 Validation and Belonging

08:23 Post Competition Tools

11:53 Glitter Crash Explained

14:44 Habits When Life Is Hard

17:49 Improv Confidence Building

23:08 Dance and Depression Claims

25:30 Science Communication Challenges

28:09 Synchrony and Endorphins

29:56 One Big Takeaway

31:29 Where to Find Clara

32:23 Final Wrap Up

Citations:

Prudente, T. P., Mezaiko, E., Silveira, E. A., & Nogueira, T. E. (2024). Effect of dancing interventions on depression and anxiety symptoms in older adults: a systematic review and meta-analysis. Behavioral Sciences, 14(1), 43.

Tarr, B., Launay, J., & Dunbar, R. I. M. (2016). Silent disco: Dancing in synchrony leads to elevated pain thresholds and social closeness. Evolution and Human Behavior, 37(5), 343–349. https://doi.org/10.1016/j.evolhumbehav.2016.02.004

Teixeira-Machado, L., Arida, R. M., & de Jesus Mari, J. (2019). Dance for neuroplasticity: A descriptive systematic review. Neuroscience & Biobehavioral Reviews, 96, 232-240.

Mansfield, L., Kay, T., Meads, C., Grigsby-Duffy, L., Lane, J., John, A., ... & Victor, C. (2018). Sport and dance interventions for healthy young people (15–24 years) to promote subjective well-being: a systematic review. BMJ open, 8(7), e020959.

McKenzie K, Bowes R, Murray K (2021) Effects of dance on mood and potential of dance as a mental health intervention. Mental Health Practice. doi: 10.7748/mhp.2021.e1522

The episode explains how pole dancers can get stronger using progressive overload, defined as gradually increasing training stress so the body adapts during rest and the same demands become easier over time. It outlines adaptation timelines: neurological and cardiovascular changes can occur quickly (sometimes within a session for neuro drills), noticeable strength gains typically appear after about 3–6 weeks, connective tissue (tendons/ligaments) adapts around the 3-month mark, and bone density changes occur closer to 6 months. Rosy emphasizes easing back into training—especially after a break or postpartum—avoiding self-punishment, and prioritizing rest because adaptation happens during recovery. It describes ways to increase load for pole and bodyweight training: increase training frequency while keeping at least 1–2 rest days per week, increase repetitions, use time-based conditioning like a “pole treadmill” (repeated climbs/descents for time), increase resistance via weights/bands or by selecting harder bodyweight progressions, and use isometrics by holding longer or increasing tension. It notes that muscle damage is not necessarily required for positive adaptation and references Felipe Damas’ work (primarily in hypertrophy research), while clarifying the focus is strength training rather than bodybuilding. The episode also explains that the body responds to chronic life stress similarly to training stress, which can hinder strength gains, and encourages stress reduction and enjoyable movement.

Citations:

• SELYE H. (1950). Stress and the general adaptation syndrome. British medical journal, 1(4667), 1383–1392. https://doi.org/10.1136/bmj.1.4667.1383

• Monti, E., Franchi, M. V., Badiali, F., Quinlan, J. I., Longo, S., & Narici, M. V. (2020). The Time-Course of Changes in Muscle Mass, Architecture and Power During 6 Weeks of Plyometric Training. Frontiers in physiology, 11, 946. https://doi.org/10.3389/fphys.2020.00946

• Damas, F., Phillips, S. M., Vechin, F. C., & Ugrinowitsch, C. (2015). A review of resistance training-induced changes in skeletal muscle protein synthesis and their contribution to hypertrophy. Sports Medicine, 45(6), 801–807.

• Damas F, Phillips SM, Libardi CA, Vechin FC, Lixandrão ME, Jannig PR, et al. (September 2016). "Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage". The Journal of Physiology. 594 (18): 5209–22. doi:10.1113/JP272472. PMC 5023708. PMID 27219125

• Ahola, R., Korpelainen, R., Vainionpää, A., Leppäluoto, J., & Jämsä, T. (2009). Time-course of exercise and its association with 12-month bone changes. BMC musculoskeletal disorders, 10, 138. https://doi.org/10.1186/1471-2474-10-138

• Plotkin, D., Coleman, M., Van Every, D., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A. D., & Schoenfeld, B. J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 10, e14142. https://doi.org/10.7717/peerj.14142

  
  

Chapters:

00:00 Get Stronger for Pole: What We’re Covering Today

00:55 Membership Shout-Out + How My Training Programs Work

02:24 Progressive Overload 101 (Stress → Rest → Adapt)

03:50 Adaptation Timelines: Nervous System, Cardio, Strength

05:53 Long-Game Gains: Tendons, Ligaments & Bone Density

06:59 Coming Back to Pole: Patience, Rest, and Consistency

08:01 How to Add Load in Pole Training (Frequency, Reps, Resistance)

11:12 Isometrics & Bodyweight Progressions (Making Moves Harder)

14:48 Wrap-Up: Stress Management, Keep Showing Up