Adding Strength Training to My Routine

You all know how I love my yoga and outside walks, but today I want to share how I’ve added strength training to my exercise routine. For the last two weeks, I’ve been doing super slow strength training with Scott and Mary at Marshall’s 584 in Lake Forest. In 30-minute training sessions, they walk me through a full-body, low-impact workout. The goal is for me to gain lean muscle over time, by increasing the amount of weight resistance with each workout. These workouts are great for everyone, but especially women my age. But if you’re anything like me, the hardest part of trying something new is just getting to the gym so I thought I would answer some questions for you today to help you make that leap.

How did I learn about super slow?

For years, I’ve been hearing from some of my girlfriends about their super slow workouts. But it was one of my yoga friends who knew I’ve been wanting to add strength training into the mix suggested I meet Scott Zimay and Mary Mick at Marshall’s 584. She had been going to them for the last year and was really happy with her results and thought I should give them a try.

What is super slow strength training?

The super slow method of weightlifting is to “lift weights steadily under constant tension for 10 to 14 seconds, then release them slowly for five to 10 seconds.” What this means for commoners like me is that Scott or Mary set the machine to a weight I can lift and release for a maximum of two minutes, with the goal of bringing that muscle group to failure. Over time, I will increase those weights and hopefully gain some nice lean muscle along the way. And, a very much needed perk, is that muscle burns more calories, even at rest. A pound of muscle burns an estimated three times more calories per day than a pound of fat. This is extremely important to perimenopausal and menopausal women, and the aging population in general.

How long do the workouts last?

The workouts are a maximum of 30 minutes, which accounts for the time of moving from one machine to the next.

Are workouts done with a trainer?

Yes. Scott or Mary is with you for your entire workout to ensure that your form is correct, that you’re using the right amount of weight, and that you don’t exceed your time limit at each machine.

Who are the trainers?

Scott Zimay and Mary Mick are partners in business and in life. They both have long careers in the health and fitness area. After successfully training clients in Kenilworth and Winnetka for many years, they bought a house in Lake Forest 18 months ago and began working with Marshall’s 584. I’m only just getting to know this power duo, but they have the greatest, most supportive energy–cheerleaders without being over the top! They make working out super enjoyable.

How many times per week should you do this workout?

Scott and Mary suggest I train with them twice a week, but no more than that. They are big believers in a few days of rest between strength training sessions.

What is the studio like?

It is the most serene “gym” I have ever been to. It’s incredibly clean with just the right level of music. There is a small locker room to store personal items and change into workout gear if you’re coming from the office. And there aren’t any mirrors in the studio either, which gives them extra points in my book. Parking is also never a problem.

Is the studio crowded?

No. I’ve never seen more than a few people in the studio at at time.

How much does it cost?

To workout with Scott or Mary, it’s $55 per session. They do have packages available for purchase.

How do I schedule a session?

You can reach out to Scott or Mary via email or phone/text.

Scott Zimay:, 847.322.4832

Mary Mick:, 847.226.7686

Please reach out to me if you have any questions. I’m really excited about this new routine and promise to share my progress. Also, if you haven’t seen my reel on Instagram with what a typical workout looks like, head on over and take a look.


Photography by Jenn Marie Creative

My name is Ann Marie Scheidler and I'm thrilled you've decided to check out my blog. I'm a pearl-loving yogi with a thing for travel, a weakness for beautiful bags, and a passion for storytelling. In this space, I'll be sharing stories about my family, go-to recipes, my wellness journey, fashion and beauty favorites, and my love for Chicago’s North Shore. I find new inspiration wherever I go. Thanks so much for coming along for the ride!


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