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From 217 to 178 lbs: Ray Hedden’s Five-Month Turnaround

This father of two dropped 39 pounds and rebuilt his confidence through structure, consistency, and a powerful sense of purpose.

From 217 to 178 lbs: Ray Hedden’s Five-Month Turnaround
Written By Jim Stoppani, PhD
Updated December 8, 2025

At 46 years old, weighing 217 pounds with 30% body fat and battling high blood pressure, Ray Hedden’s doctors delivered a harsh message: Medication was no longer optional. 

But Ray wanted a different path. “I faced a grim picture painted by my doctors,” he says. “They urged me to take medication immediately, but I wanted to take control of my health on my own terms.”

Personal struggles had chipped away at his confidence. “I was close to depression,” he admits. “I knew I needed a change—not just for my health, but for my life.”

Starting Slow, Then Building Momentum

Ray didn’t rush the process. He eased into Jim Stoppani’s training and nutrition content, working at his own pace. A first attempt at a JimStoppani.com challenge didn’t go as planned. “I couldn’t finish because I was that out of shape,” he says.

Instead of quitting, he adjusted. He took the 8-week SS8 (Summer Shred) Challenge and expanded it to 90 days, giving himself the structure he needed without the pressure of the clock. Once he dropped 15–20 pounds, everything shifted. “I felt more confident,” Ray says.

That confidence carried him into the 2025 HIIT 100 Challenge that September—this time fully committed, fully prepared, and ready to push. And this challenge delivered his most visible results yet.

Over the next five months, he transformed his body and mindset, accomplishing these before-and-afters:

  • Weight: 217 → 178 pounds
  • Body Fat: 30% → 18%
  • Confidence: “No more hiding under baggy clothes—fitted shirts, visible arms and shoulders, and even a tattoo to show off the hard work!”

The Power of a Strong Why

For Ray, the biggest motivator was simple: family. “My biggest motivation was my wife and two kids,” he says. “I wanted to be healthy and strong for them and to prove that ‘at my age,’ real change is still possible.”

That purpose kept him grounded even when life could have pulled him off track. “Discipline over motivation became my mantra,” Ray says.

That discipline showed up in the form of this structured, early-morning routine:

  • 4:00 AM: Alarm + Pre JYM
  • 4:15 AM: Cardio (3-mile walk + 2-mile run)
  • 5:30 AM: Weight training
  • Off days: Core + stretching

His favorite training style? “German Volume Training,” he says without hesitation.

His nutrition followed Dieting 101 principles, with meal prep keeping him locked in. Supplements played a critical role: Pre JYM for early morning intensity, and Post JYM plus Pro JYM for recovery so he could hit six straight days of training without scaling back.

The HIIT 100 Challenge combined with the Jim Stoppani Workout App gave him an extra edge: “It provided structure, accountability, and the possibility of winning cash (fun to brag about!), which kept me consistent even when it was tough,” says Ray.

Results That People Can See—and Feel

Ray’s progress didn’t go unnoticed. “Friends, family, and the JYM Army community noticed changes,” he says. “Not just in my physique, but in my confidence and energy.”

The guy who used to hide beneath baggy shirts now posts shirtless progress photos without hesitation. “I never imagined I could do that,” he says.

What Ray Wants Others to Know

Ray’s transformation isn’t just about numbers—it’s about what’s possible. His advice:

  • Find your why: “Let your reason guide you when motivation fades.”
  • Use structure: “Tools, structure, and accountability matter.”
  • Discipline beats motivation: “Show up even when you don’t feel like it.”
  • Believe in yourself: “Transformation is possible at any age.”

He calls the Jim Stoppani Workout App “the ultimate all-in-one system that provides the tools, structure, and support to achieve your fitness goals—and stick with them.”

Ray isn’t slowing down. He’s continuing his own journey, earning a nutrition coaching certification, and wants to use his experience to inspire others. “What started as a fight for my health has become a story of confidence, strength, and proof that transformation is possible at any age,” he says.

 


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