Magento Commerce Cloud Deployment Tutorial

Hi, The company I work for recently signed up to Magento Commerce Cloud. I am the sole developer on the project but I have no formal or industry experience in dealing with this development environment. I was wondering if it would be possible for someone to show me (through a pre-recorded video) the process of pulling a website to local, making some configuration changes, installing sample data and then pushing code, data & content to integration, staging and production. I understand there are multiple ways to do this depending on the scenario so it would be helpful if one part dealt with this process during the testing/development phase (ie. just need to quickly deploy) and the other dealt with it as though we were launching a live website. A third scenario could also deal with how to best update a live website with a new feature or extension. Essentially I would like to know the best way to keep the code, data and content synced between all the environments while maintaining maximum stability. I would also like to know if I need to use GitHub and if so how to set this up with Magento Commerce Cloud and how this works. Thank you!