ShipShape Participant Resources
 

Already Enrolled and Want to Complete the ShipShape Program Online Sessions?

ShipShape Program participants complete two online sessions: Steps to Success and Preparing for the Future. Participants should take the introductory online session, Steps for Success, prior to attending an in-person group meeting. Participants should complete the concluding online session, Preparing for the Future, following the six in-person group sessions.

 

If you need assistance navigating the online session interfaces, review the ShipShape Program Online Sessions Instructions.

Program Resources

• ShipShape Program Fact Sheet
• ShipShape Program Participant Study Guide
• ShipShape Program Passport

Steps to Success (Introductory Online Session)

Before beginning the Steps for Success session, download the Weight Loss Readiness Test II and Set Your Weight Loss Goals handout, and print or save them to your desktop. You will need these documents to complete the Steps for Success session.

If you are using an Apple computer or device to take Steps for Success, click here to launch the session.

If you are using any other computer or device to take Steps for Success, click here to launch the session.

In-Class Handouts

• Weight Loss Readiness Test II
• Set Your Weight Loss Goals
• Credible Resource List
• Weekly Food and Activity Diary

Session Resources

• ChooseMyPlate
• SuperTracker
• Navy Operational Fitness and Fueling System (NOFFS)
• Calorie Calculator

Additional Resources

• PFA Risk Assessment

Fueling Your Body and Brain

In-Class Handouts

• Enjoy Your Food but Eat Less
• Size Up Your Serving
• Nutri-Facts: Nutrient Overview
• Nutri-Facts: Vitamins and Minerals
• ChooseMyPlate Overview

Session Resources

• Navy Operational Fitness and Fueling System – Meal Builder
• 10 Tips for Eating Healthy

Additional Resources

• Menu Plan – 1300 calories
• Menu Plan – 1600 calories
• Menu Plan – 2000 calories
• Hand Guide to Portion Control

Weight Loss Tracking and Trends

In-Class Handouts

• 10 Tips to Use the SuperTracker Your Way
• Weigh the Facts
• Weight Loss and Nutrition Myths
• Hydrate to be Healthy
• Dietary Supplements: Red Flags
• Dietary Supplements: Check the Label First
• How Healthy are Dietary Supplements?
• How Safe are Dietary Supplements?
• Food First. Supplement Second

Session Resources

• How to Understand and Use the Nutrition Facts Label
• Warning Letters
• Human Performance Resource Center (HPRC) – Operation Supplement Safety
• Office of Dietary Supplements
• What’s in Your Energy Drink?
• To Juice or Not to Juice?
• Staying Away From Fad Diets
• Cleansing Program: Friend or Foe?

Additional Resources

• Nutri-Facts: Supplements

Power Up! Physical Activity

In-Class Handouts

• FitFacts: Diet vs. Exercise
• Exercise Programs for Active, Healthy Living
• FitFacts: Weight Loss Plateaus & Pitfalls
• Get Active to be Healthy
• Taking Action with Physical Activity

Session Resources

• American College of Sports Medicine (ACSM)
• National Academy of Sports Medicine (NASM)
• Centers for Disease Control and Prevention (CDC) Fitness Website
• Human Performance Resource Center (HPRC) – Physical Fitness
• Navy Fitness
• Tips for Increasing Physical Activity

Additional Resources

• MWR Fitness Demo
• NOFFS Surface Ship Series, Level II

Psychology of Weight Management

In-Class Handouts

• Eating with Food in Mind
• Tips for Coping with Food Cravings
• Psychology of Weight Loss Worksheet
• Busting Myths about Eating and Exercise
• Just the Facts: Life Stress
• Tracker to Identify Your Food Triggers

Session Resources

• Relax Relax Toolkit
• Coping with Stress at Work
• Mood Tracker – mobile app

Additional Resources

• Hunger Scale

Creating Supportive Environments

In-Class Handouts

• Mastering Healthy and Flavorful Cooking 
• Go for Green® Guide
• Rethink Your Drink

Session Resources

• Barracks Cookbook  Bad Link
• Microwave Cooking Tips
• Operation Live Well “Eating Well to Live Well” Cookbook
• Eat More, Weigh Less
• Spice It Up
• Go For Green®

Additional Resources

• Maneuvering Through Your Grocery Store 
• Grocery Store Treasure Hunt 
• Grocery Store Treasure Hunt Answers 

Stress Management and Relaxation

In-Class Handouts

• Diaphragmatic Breathing 
• Just the Facts: Life Stress 
• Indicators of Overstress 
• Food and Your Mood 
• Tips for Better Sleep
• Stress Navigation Plan for Weight Loss 

Session Resources

• NMCPHC HPW Navigating Stress
• NMCPHC HPW Relaxation Resource
• NMCPHC HPW Sleep
• Navy Systematic Stress Management Program
• Guidelines for Managing Stress
• AfterDeployment

Additional Resources

• Success Over Stress 

Preparing for the Future (Concluding Online Session)

Before beginning the Preparing for the Future session, download the Preparing for the Future handout, and print or save it to your desktop. You will need this document to complete the Preparing for the Future session.

If you are using an Apple computer or device to take Preparing for the Future, click here to launch the session. 

If you are using any other computer or device to take Preparing for the Future, click here to launch the session. 

In-Class Handouts

• Preparing for the Future