Former "American Idol" finalist Jordan Segundo has lots to sing about these days: his first full-length CD, an opportunity to serve as a role model for schoolchildren statewide, good grades in college and most important, a healthier lifestyle.

"Being in the public eye, you're so vulnerable to be judged," said the Kalihi resident, 20. "I realized that staying healthy and fit is not only good for the image, but good for myself, as well."

Segundo's efforts for a better body started as a 5-foot-tall preteen who weighed 150 pounds — what he weighs today at 5-feet-7.

"I was kind of chubby," Segundo recalled with a laugh.

He began working out at a gym as a student in middle school and throughout high school, then stepped it up a few years ago after his "American Idol" fame.

"After working with a trainer and really getting educated, I realized fitness was a lifestyle," he said. "It took more than just going to the gym and working out. It took eating right, which I believe is 75 to 80 percent of the entire program."

Today Segundo keeps busy going to school full time at Honolulu Community College and performing statewide and on the Mainland to promote his CD, "Jordan," released last year.

He also finds time to serve as a spokesman for Adult Friends for Youth, a statewide nonprofit encouraging students to stay in school, stay drug-free and set goals in their lives.

"I take that opportunity to really just relay positive messages to them and inspire them to do good things," he said.

Despite a full plate, Segundo makes time to exercise and work out.

"It's always been a priority for me," he said. "But it's still a challenge to push myself and motivate myself to come in (to the gym)."

For Segundo, it's about time management and proper planning.

"Whatever happens in the day, I always try to fit in at least an hour or an hour and a half to working out because for me, when I work out, it's my time to myself," he said.

"I sort of get to relax and rejuvenate myself, and when it's over I feel a lot better."

Workout habits: "I work out at the Hawaii Athletic Club four times a week for an hour with weights. I split my workouts into four groups: chest/triceps/abs, back/biceps/abs, legs, and shoulders/abs. I also do 30 minutes of cardio three times a week, including speed walking, cycling and surfing."

When and why I started working out: "During elementary and middle school, I was overweight and out of shape. I was very self-conscious about the way I looked. My parents bought a workout bench to use at home, but I really wanted to work out at a gym. So my parents purchased a gym membership for me when I was in the eighth grade. I have been working out ever since then and enjoy staying healthy and feeling good about my body."

My good foods/bad foods: "My good foods include salmon, brown rice, eggs, oatmeal, fruits, vegetables and chicken breast. I try to eat six small meals a day, and I try to eat good foods the entire week, but it continues to be a challenge. I give myself one day a week when I can splurge on my favorite bad foods. I like steak and seafood, plate lunches, Chinese food, and basically everything I am not supposed to eat."

My biggest motivator: "Knowing that I am continuously on stage performing in front of audiences is a big motivator. Image is a very important part of being in the entertainment industry, so this motivates me to keep in shape."

What saves my sanity: "Surfing! I go longboarding with my mom and brother as often as my schedule permits. It relieves the stress of everyday life and allows me to enjoy the water and become one with myself. In a way, it nurtures the soul, which is an important part of staying in shape: mind, body and soul."

My next challenge: "I really want to get back into paddling. I paddled all four years in high school and found it to be a very good workout, not only for the body, but also for the mind as well. I am hoping to join a paddling team next season and get back in the water once again. I also want to start hiking. I know Hawai'i has some of the most beautiful trails, so I would love to explore Hawai'i's natural beauty."

Advice for those in the same boat: "Staying healthy and in shape is really a lifestyle. Find activities that you enjoy doing, like hiking, surfing, paddling; anything to stay active. Also, start changing your diet by eating a well-balanced meal every day. Try to cut down on your fast-food intake, because those fries and burgers can really add pounds on you. And most importantly, just have fun!"

Reach Zenaida Serrano at zserrano@honoluluadvertiser.com.