Don't challenge Cari Shoemate to a pushup contest. You'll lose. And, if Shoemate orders you to give her 10 of same right now, don't argue. On the ground, soldier! Shoemate hardly looks like a drill sergeant, but she thinks - and sounds - like one in her Bombshell Bootcamp mode.

"I'm pretty vocal," she admits. "But I just want people to do things the right way, so they don't hurt themselves."

Give Shoemate your body, and she will fix it. She will get you in shape, and you might even enjoy the process. A side benefit for men, should they sign up for a little organized punishment on the banks of Buffalo Bayou, is getting to sweat alongside a Rockets Power Dancer, or several. Their fitness is her business. She's the group's official trainer.

Shoemate's primary gig is working as a personal trainer at Fit Athletic Club on West Gray. After briefly participating in the 8-to-5 rat race selling commercial real estate after college at Texas A&M University, she came to her senses and fled back into the gym. That led to a contract with Exercise TV and the chance to live a healthy lifestyle, the secrets of which she'd love to share with you.

Q: What's the secret to getting in shape, then staying in shape?

A: At the start, take small steps. Don't start off with these huge, crazy goals. Be reasonable. Don't say, 'I'm going to lose 10 pounds next week.' It won't happen, and then you'll get discouraged. For staying fit, the most important thing is consistency. Even if it's just 20 minutes a day, that's great. An hour a day? Even better. And you need a minimum of three or four workouts per week. Pick a time of day that works for you and stick with it. Don't skip workouts.

Q: But, with the holidays coming up, it doesn't seem to make much sense to start a program now. Better to just kick things into gear Jan. 1, right?

A: Absolutely not. This is the perfect time to set goals. Then, come January, you're not faced with starting from scratch. You won't be overwhelmed. You need to tell yourself, 'I'm going to do the opposite. I'm going to get in shape now.' If you're working out, you can indulge a little more. Saturday is my day. I'm training to run the Houston marathon again, so, if I've just burned 2,000 calories on a 20-mile run, I might go out that night and have a margarita or two.

Q: So alcohol is OK?

A: Everything is OK in moderation. But don't buy things that have a ton of ingredients in them. If you can't pronounce it, don't eat it. Eat really clean things, natural things. Also, don't say, 'I'm only going to eat chicken, or 'I'm never going to eat carbs.' You might see results for a while, but you just can't keep that up. You need to think long term. What's going to fit my lifestyle? Pick a plan that's doable. Women, I think, tend to focus too much on calories. Nuts and avocados have a lot of calories, but they're also good for you. Your body knows (when a food is) natural, what to do with it and not to hold on to it.

Q: Your thoughts on snacking between meals?

A: Never go more than four hours without eating something. Set a timer on your computer if you need to. But don't hit the vending machine. Keep fruit or nuts - almonds are great - in your desk or your car. And watch your portions. If you're going to eat bad, eat small. Take half home for lunch the next day.

Q: When do you know you're fit?

A: For one person, it might be running a 4½-minute mile. For someone else, it might be running a mile without stopping. You have to accept limitations. If you have high blood pressure, there's no denying it. What matters is, are you doing things to keep yourself healthy? If you're eating junk but can run a 5-minute mile, you still might not be that fit. You see a lot of guys who are really buffed, but they can't do that many pushups or their cardio isn't all that good.

Q: Give me a generalization about the men who train with you. Do they pay attention, or do they think they know everything?

A: My experience working with guys has told me different things tend to motivate them. They're into competition, whether with other people or within themselves. Say their objective is weight loss. I try to turn it into a game. I ask them to set a goal to lose X number of pounds, then weigh themselves every day. If it's to be able to run faster, I make them keep track of their times, to see the progress.

Q: You teach yoga, too.

A: I've worked with a lot of athletes whose balance isn't what it should be. I like yoga for several reasons. It improves your coordination, your flexibility and your core strength, and it really helps with injuries. Whether you're a runner like me or you're trying to build muscle mass, flexibility is very important. You don't want tight muscles.

Q: We hear you're famous for doing pushups.

A: I've done as many as 125 at once. I really like pushups. They work everything - chest, shoulders, back. It's one of those exercises that you might be able to do only five or 10 at first, but before you know it you'll be doing 50, 60 at a time. That's a confidence-booster.

Q: Your Bootcamp partner is Carrie Barnhart, the former Power Dancers captain. Does she like pushups?

A: I couldn't have worked with her if she didn't (laughs). We're both into pushups. Carrie was in a boot camp I ran at Fit, and we became friends. That's how I got involved with the Power Dancers. Now she has her group training certificate, too.

Q: Not for nothing do you guys call your program the Bombshell Bootcamp.

A: (Smiles) Want to train with some Power Dancers? Well, come out and join us.

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