Recharge Your Relationships with a Digital Detox

By Miranda Massie on July 16, 2019

Over the past few weeks, a number of friends and colleagues have shared news articles, stories and recommendations with me, all related to time and technology. Perhaps there are new research results circulating, or maybe summer activities are inspiring folks to think more about how they spend their time. No matter the reason, these topics have been floating around in my head.

A fine line exists between supportive technology and digital overload. Programs and apps are constantly emerging, most designed to theoretically make our lives easier and enable us to do more with the time we have. And yet, we know our devices can leave us feeling lonely, overwhelmed and disconnected. So is technology making us more efficient or creating further distance between us and those around us — and potentially even distancing us from our true selves?

This month, I’m sharing suggestions — both digital and human-centred — for bringing more awareness to our use of technology.

Rationale:

The above actions will help you:

  • Relax your eyes, neck and wrists
  • Increase feelings of closeness and connection through social time with others
  • Create space for increased mindfulness, less multi-tasking, and a greater attention span

Prognosis:

This summer, I encourage you to try using “smart technology” more intelligently. Focus on connecting with yourself and your communities in ways that will support and rejuvenate you for the busy fall months ahead.

Signing off until September!

All my best,
Miranda

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Wellbeing in the News

By Miranda Massie on July 16, 2019

Check out the links below to see what we’ve been reading and listening to lately.

Walk-in Wellbeing Clinic Permanently Open for Business – UBC Okanagan News (May 29, 2019). Pair this great news with our Thriving Faculty profile of Lesley Lutes (February 2019).

 

Changing My Mind: Margaret Trudeau Speaks on Mental Health – alumni UBC Podcasts (June 5, 2019)

Alumni Spotlight: Michael Dumont, Indigenous Primary Care – Faculty of Medicine (Spring 2019)

A Place You Can Go: Small Steps for Big Changes – UBC Okanagan In The Field (from Diabetes Research Day, 2019)

UBC Goes All in for Sustainable Seafood – UBC News (June 7, 2019)

Looking for additional summer reads? Check out UC Berkeley’s list of titles from the Greater Good Science Center that explore themes like happiness, burnout, emotional intelligence and communication.

Photo credits: Lesley Lutes, UBC Faculty of Education, UBC Faculty of Medicine, UBC Health, Wellbeing and Benefits, UBC Brand and Marketing.

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Free Events This Summer

By Melissa Lafrance on July 16, 2019

 50/50 Yoga Pilates Class | August 1 | 11:00 a.m. – 11:55 a.m.

This class presents a cutting-edge Pilates workout designed to sculpt the body and strengthen the core. A 50/50 Yoga Pilates class is a unique combination of 50% standing Pilates work, which integrates Pilates principles into lower-body work, and 50% yoga mat work to strengthen the core with complementary exercises. Find out more and register now.

Creating Balance in Your Life | August 13 | 12:00 p.m. – 1:00 p.m.

In today’s environment of competing demands, relentless commitments and feelings of being short on time, balance doesn’t often come easily or naturally. Join us for a session to help you explore how your current choices impact work-life satisfaction and develop strategies to achieve a greater balance in life by identifying your priorities and the things you may not be able to control. Find out more and register now.

Beginner Boot Camp | August 15 | 11:00 a.m. – 11:55 a.m.

This bootcamp is designed to guide you through a variety of core, stability, and functional strength training for a safe and effective workout. Suitable for both beginner and experienced bootcampers. Find out more and register now.

Ergo Your Office Tutorial | August 20 | 12:00 p.m. – 1:00 p.m.

Optimize your computer work environment to improve comfort and reduce the risk of injury. This one-hour tutorial combines a presentation with a practical session, giving you hands-on experience adjusting typical office equipment. By the end of the tutorial, you will know how to set up your chair, keyboard/mouse, and monitor to promote neutral working postures. Find out more and register now.

Sit-Stand Desks & Platforms | August 20 | 2:00 p.m. – 3:00 p.m.

This workshop will provide important information about different types of sit-stand desks and platforms available for the workplace. Understanding the pros and cons of each will assist departments, staff and faculty in deciding which option may be most suitable. Product samples will be available for participants to try in order to understand how the different models impact physical positioning and workflow. Find out more and register now.  

Office Ergo Rep Training | August 21 | 1:00 p.m. – 4:00 p.m.

If your department is looking for more efficient response and support with regards to ergonomic issues for staff, consider taking the three-hour Ergo Rep Training. Learn about basic ergonomic risk factors and assessments, proper computer workstation set-up, and resources to take back to your unit. Find out more and register now.

Ergo Chair Fit | Available Every Month

The UBC Workplace Ergonomics Program has equipment available for testing, including chairs. If you are looking to purchase a new chair and want to test out some options, book an appointment with the ergo team to learn more, including how to adjust the chairs properly and purchasing options. (Note: A chair fit session does not necessarily mean that your department will purchase a new chair for you. Please talk to your manager before booking a chair fit session.) Learn more and register for a session now.

30-Day Online Mindfulness Challenge | Begins Every Tuesday

This free, innovative, evidence-based training is for all UBC staff and faculty looking to incorporate mindfulness into the workplace and in their everyday lives. Content is delivered online via any device, and focuses on simple yet powerful and achievable learning objectives. After just 10 minutes a day for 30 consecutive days, participants will be healthier, more productive and better able to problem-solve and work in a team. Learn more and register for the challenge now.

Community Health News: July and August 2019

July – August: UBC Botanical Gardens Amphitheatre Summer Series

July 17-19: UBC Bookstore Sidewalk Sale and Blueberry Fest

July 30: Staff and Faculty Drop-in Choir (contact UBC Wellbeing and natasha.moore@ubc.ca for more info) 

Additional Professional Development Opportunities

Team Building in Nature at The UBC Botanical Garden

Immerse your team in an outdoor experience that promotes teamwork, creativity and fun. The expert guides at the UBC Botanical Garden have a variety of team-building experiences, from one-hour hands-on activities and their Canopy TreeWalk adventure to full-day retreats.

Navigating Difficult Conversations: An Introduction to Conflict Literacy

This workshop (through PD@ UBC) combines Conflict Theatre elements with insightful strategies and tools, vivid examples and practical experience to help you reframe the next conflict or difficult conversation and open up potential for new paths of positive action.

Photo Credit: UBC Brand & Marketing

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Add Some Flair to Your Recipes This Summer

By Melissa Lafrance on July 16, 2019

Refresh your summer recipes with tips, tricks and meals that will bring a spark to any table or gathering.  Explore sustainable seafood, take a chance on an unknown ingredient or head back to cooking basics.  Whatever your interest, we have recipes that are sure to ignite any appetite.

Sustainable Seafood

You may have heard that UBC recently announced it will purchase and offer only 100% Ocean Wise-recommended sustainable seafood. Doing so will make the seafood dishes offered on our campuses more diverse. We can all contribute to protecting our oceans by diversifying our seafood choices and supporting sustainable sources.

Ocean Wise defines sustainable seafood as “species that are caught or farmed in a way that ensures the long-term health and stability of that species, as well as the greater marine ecosystem”.1

Want to learn more about sustainable seafood? Explore these recipes and tips:

Be Adventurous with Your Home Cooking

According to BC-based dietitian Nicole Fetterly, some foods seem more difficult to prepare than others. When we’re unfamiliar with certain foods, we’re less likely to purchase or cook them.

Here are some recipes featuring less commonly-used ingredients but that might become a favourite of yours to make once you try them out:

Minimal-Ingredient Recipes and Cooking Basics

It’s been suggested that creative tasks such as cooking and baking can have a positive effect on our wellbeing by increasing our feelings of enthusiasm and flourishing.2 Cooking can also be a mindful exercise similar to meditation: increased focus while preparing food can invigorate your mind and produce more delicious meals.

The following resources can help boost your cooking abilities and confidence:

Try these simple but wholesome and satisfying meals:

References:

  1. http://seafood.ocean.org/sustainable-seafood/
  2. http://www.tandfonline.com/doi/full/10.1080/17439760.2016.1257049?scroll=top&needAccess=true

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Fitting in Fitness: The Benefits of Moving to Music

By Miranda Massie on July 16, 2019

Music can be a powerful way to heal, soothe, remember and connect. It can also be an effective motivator when it comes to exercise.

For over 40 years, scientists have been studying the impact of music on motivation and exercise. Results show that it can improve physical efficiency, enhance emotional experiences and lower perceived levels of effort.1

In a recent study conducted in partnership with UBC professor Kathleen Martin Ginis and post-doctoral fellow Matthew Stork, researchers discovered both physical and psychological benefits from working out while listening to a soundtrack of motivational music.

Physical benefits

  • Improved physical performance and power
  • A boost in cardiovascular output
  • Increased physical intensity and heart rate (our body will alter heart rate to match the rhythm of the music!)

Psychological benefits

  • More positive emotional responses both during and after exercise.
  • Increased enjoyment throughout a workout, even when physical exertion is higher

You don’t have to be a pro!

A unique part of this study was that the research subjects were inactive individuals. This means that everyone can benefit from adding music to a workout, not just those who are already physical active or in top-notch shape.2

Bottom line

Choosing the right music is key; if you don’t find the music motivating, it won’t have the beneficial impacts listed above. The researchers recommend choosing music with an upbeat tempo that you connect with personally or emotionally.

Our suggestions:

  • Check out this list of Spotify’s top workout playlists (categorized by genre) or a list of Apple Music’s best workout mixes
  • Try the songs used in the research study: Calvin Harris’s “Let’s Go,” Mackelmore’s “Can’t Hold Us” or Linkin Park’s “Bleed it Out”
  • Reflect on the eras and genres of music that motivate you to move and put together your own playlist

The next time you want to get active, or even when you’re doing chores like cleaning, consider playing some of your favourite motivational music. It will up your game and your mood.

References:

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3339578/
2 https://www.sciencedirect.com/science/article/pii/S1469029219302031?via=ihub#!

Photo credit: UBC Thrive

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Boost Your Wellbeing with Mental Health Literacy

By Miranda Massie on June 4, 2019

I recently attended a national conference on mental health in the workplace. The first keynote speaker stood up and began his presentation with a question: “If we don’t have mental health at work, what do we have?” He was emphasising how common professional and workplace goals (including productivity, success, achievement and growth) depend on our capacity to foster and maintain our mental health. In other words, we have to be well to work well.

Wellbeing is a complex interaction of the biological, psychological and social aspects of our lives. It is the ability to understand the role that each of these aspects plays in supporting us to reach our full potential. Mental health is the capacity to feel, think and act in ways that enhance our ability to enjoy life and deal with the challenges we face[1]. In UBC’s Wellbeing Strategic Framework, mental health and resilience is a priority area because it recognizes how important effective coping strategies are to our mental health and our abilities to live, learn, work and support one another.

What I have just described is a concept called “mental health literacy”.  This type of health literacy goes beyond awareness and understanding, emphasizing the actions we can take to care for our mental health. Specifically, it involves:

  • Understanding how to obtain and maintain positive mental health
  • Understanding mental disorders and their treatments
  • Decreasing stigma related to mental disorders
  • Understanding how to seek help effectively[2]

All of these components help us manage our relationships, problem solve effectively, feel positive about our lives and selves, and achieve our goals.

Fast facts to boost your mental health literacy:

Not all stress is bad

Stress is a normal part of the human experience; it allows us to learn, grow and develop.  Recognizing when stress has become chronic or harmful can help us minimize the potential negative impacts on our wellbeing [3]. Whether we view stressors as positive or negative can also affect how they impact our lives [4]. The following resources provide additional information about stress, its impacts and ways to manage it.

Mental health is not the same as mental illness 

Being mentally well is different from having a diagnosed mental illness [5]. People living with mental illness can achieve high levels of mental health. Conversely, just because someone doesn’t have a mental illness does not mean that they are feeling or coping well.

Language is important

Words are powerful, and our choice of words and phrases can inadvertently feed into negative attitudes and behaviour surrounding mental illness. By increasing our literacy and shifting our language to be more accurate and empathetic, we can positively impact those experiencing mental illness.

Asking for or offering help is good for us

Reaching out to others for support or connection is a sign that our body’s stress response is functioning effectively [6]. Helping others buffers the negative impacts of stress and improves our overall resilience [7]. Assess your mental health from time to time and ask for help if you need it. Learn to recognize when someone else may have declining mental health and help them find resources for support. UBC HR provides the following support services for faculty and staff:

We all have a role to play in creating safe, supported and educated communities at UBC. This month, I encourage you to increase you mental health literacy through one of the resources mentioned above or by trying something new for your mental health.

All my best,
Miranda

References:

[1] Public Health Agency of Canada, 2014
[2] Kutcher et al., 2016, p.155; Whitley, Smith, & Vaillancourt, 2012; Whitley & Gooderham, 2016
[3] The Working Mind Training, Mental Health Commission of Canada, 2018
[4] Abiola Keller et al., “Does the perception that stress affects health matter? The association with health and mortality”, Health Psychology, September 2012
[5] Corey L. M. Keyes. (2002). The Mental Health Continuum: From Languishing to Flourishing in Life. Journal of Health and Social Behavior, 43(2), 207-222. Retrieved from http://www.jstor.org/stable/3090197
[6] Heinrichs, M., Baumgartner, T., Kirschbaum, C., & Ehlert, U. (2003). Social support and oxytocin interact to suppress cortisol and subjective responses to psychosocial stress. Biological Psychiatry, 54(12), 1389-1398. doi:10.1016/S0006-3223(03)00465-7
[7] Michael J. Poulin et al., “Giving to others and the association between stress and mortality”, American Journal of Public Health, September 2013

Photo credit: UBC Human Resources

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Register Now for the Pick Your Peak Stair Challenge

By Melissa Lafrance on June 4, 2019

Looking to boost your endorphins, add more movement to your day or connect with your colleagues in a fun and active way? Participate in the 2019 Pick Your Peak Stair Challenge from June 17 – July 12.

Open to all UBC staff and faculty in the Okanagan and Vancouver, the Stair Challenge spans four weeks and is a free, easy, accessible way to get active or keep fit – no matter your motivation or ability. You can participate as an individual or make it social and register as a team. There will be weekly random prize draws, photo challenges, social meet-ups, and an overall prize for both the top team and top individual.

Register by June 12 at 4:00 p.m. For more information or accessible participation options, visit our Stair Challenge page.

How it works:

  • Register as a team or as an individual and receive your registration package.
  • Pick your peak based on your personal fitness goals. Choose from Diamond Head (232 metres) to Mount Everest (8,848 metres).
  • Log your inclines, including the flights of stairs you climb indoor or outdoor and the elevation you gain during hikes, step classes and stair climbers. A Daily Step Tracker and Team Tracking Sheet are provided.
  • Participate in the various activities for a chance to win prizes.
  • Submit your grand totals at the end of the four weeks to see if you’ve captured the top individual or team prize!

Accessibility Options:

If you’re unable to climb stairs, you can still participate and track points by converting your walking steps or wheelchair travel distance instead. Visit the website for full details.

Get Inspired by our 2018 Participants!

We had a terrific group of participants last year who decided to boost their wellbeing when they stepped up to the Stair Challenge. Here’s a summary of the benefits they gained:

  • Top two reasons for participating: increased social connections and physical fitness
  • Over 80% reported that the challenge contributed to their overall wellbeing as well as their physical fitness
  • 83% of participants felt confident in their ability to embed active breaks into their day with some reporting a 42% increase in their stair climbing/physical activity after the challenge

Visit the Pick Your Peak Stair Challenge page for a photo gallery of last year’s participants and to learn more about this fun annual event for UBC faculty and staff.

Photo Credit: Martin Dee, UBC Brand & Marketing

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Mini Meditations

By Miranda Massie on June 4, 2019

Baby schema is a scientific theory presented by ethologist Konrad Lorenz that describes the human instinct to perceive small or miniature things as cute[1]. We are not only attracted to the playfulness and craftiness of other mammals (babies and animals), but also to that of inanimate objects (think toy cars, dollhouse furniture and ‘mini’ food). Could the same be true for meditation?

In addition to being small and bite-sized, mini meditations don’t require huge amounts of our time.  They are approachable, easily digestible, and perhaps even more likely to make it into our daily routine than other practices.

There are a wealth of mini meditations available online for free, including:

Or, try this mini meditation now:

  1. Inhale deeply through your nose, as though you are smelling flowers.
  2. Exhale deeply out through your mouth, as though you are blowing bubbles.

Easy, right? If you’re looking for more mini meditation inspiration, select one of the Headspace options from the list below. They serve as a perfect, mindful snack that can be sampled on a coffee break, after lunch or before bed.

[1] https://www.popsci.com/why-do-we-think-tiny-things-are-cute

Photo Credit: Melissa Lafrance

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Thriving Campus: Staff and Faculty Bring Fun and Team Spirit to Sports Day

By Melissa Lafrance on June 4, 2019

This month, we feature a recap of the 2019 Staff and Faculty Sports Day, which took place on May 3 and brought together UBC employees to take part in fun and collaborative challenges.

It was a record-breaking year for one of UBC’s largest events for faculty and staff. Hosted by UBC Human Resources and UBC Recreation, the annual Staff and Faculty Sports Day saw more than 800 participants from over 130 different departments, units and faculties in Vancouver and the Okanagan being active and having fun. Teams of four to six colleagues competed in a variety of fun recreational challenges and activities that could only be accomplished through collaboration and team spirit.

In Vancouver, the prize winners included:

  • UILO So Good (Top Competitive Team Award)
  • Team Peeps (Top Team Spirit Award)

In the Okanagan, prize winners included:

  • Blue & Gold (Top Points Team)
  • The Health Angels (Most Spirited Team)
  • The BLUEs Brothers and the GOLDen Girls (Best Dressed Team)

Sports Day Benefits

In a post-Sports Day survey, over 92% of Vancouver participants noted that the event had a positive impact on their sense of community with colleagues at UBC.

One participant said that “the event really helped [them] get to know [their] new colleagues.” Because it was their first year working at UBC, taking part in Sports Day “really makes you feel like a part of a community.” Another participant thought Sports Day was “a great event that brought people in [their] unit together just for fun. It built a great sense of belonging.”

Paul Cyr, captain of UILO So Good, the top competitive team in Vancouver had this to say about this year’s event:

Sports Day provides a fun and social event to help build team spirit while getting a break from the usual workday routine. Having so many participants from all across UBC adds to the experience and sense of community.

Jonathan Easey, captain of Team Peeps which received the UBC Vancouver Top Team Spirit Award shared the following:

Our team had a fantastic time in this year’s Sports Day! This was our second year participating, and after the fun and camaraderie of last year we were eager to participate again. We know that we won’t ever be the fastest or the most competitive team time-wise, so we just like to have fun and cheer each other on as much as we can. We love getting to let loose, wear funky costumes and run around campus having a blast doing different activities, so winning the Spirit Award two years in a row really is such an honour for us. It’s great that the organizers see the value in having fun and supporting one another as a team in addition to competing for the best time.

Relive Sports Day

There are some great photos that capture the excitement and action of the day. Check out UBC Vancouver’s event day and photo booth photos and the Okanagan’s photo gallery.

Hope to see all of this year’s participants – and some new faces – at the 2020 Sports Day. In the meantime, stay active with your colleagues!

Photo Credit: UBC Recreation

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Free Events This Month: June 2019

By Melissa Lafrance on June 4, 2019

QPR Suicide Intervention Training | June 12 | 9:00 a.m. – 11:00 a.m.

QPR Training is an internationally recognized suicide intervention program designed to help you question, persuade and refer. QPR acts as an emergency mental health intervention designed to save lives, much like CPR or other methods of emergency medical intervention. Learn to recognize suicide warning signs, how to approach someone who may be at risk, persuade the person to seek appropriate health services, and connect the person to resources that will help resolve crises. Find out more and register now.

Office Ergo Rep Training | June 12 | 1:00 p.m. – 4:00 p.m.

If your department is looking for more efficient response and support with regards to ergonomic issues for staff, consider taking the three-hour Ergo Rep Training. Learn about basic ergonomic risk factors and assessments, proper computer workstation set-up, and resources to take back to your unit. Find out more and register now.

Eldercare 101: Caring for Your Aging Parents | June 18 | 12:00 p.m. – 1:00 p.m.

Join Home-to-Home, a seniors’ advisory and assistance business, for a one-hour session on eldercare planning and management. Learn how to develop eldercare plans related to housing, avoid crisis situations, access resources, budget, understand legal considerations, and gain a greater awareness of the eldercare options and resources available to you and your loved ones. Find out more and register now.

Ergo Your Office Tutorial | June 18 | 1:00 p.m. – 2:00 p.m.

Optimize your computer work environment to improve comfort and reduce the risk of injury. This one-hour tutorial combines a presentation with a practical session, giving you hands-on experience adjusting typical office equipment. By the end of the tutorial, you will know how to set up your chair, keyboard/mouse, and monitor to promote neutral working postures. Find out more and register now.

Sit-Stand Desks & Platforms | June 18 | 3:00 p.m. – 4:00 p.m.

This workshop will provide important information about different types of sit-stand desks and platforms available for the workplace. Understanding the pros and cons of each will assist departments, staff and faculty in deciding which option may be most suitable. Product samples will be available for participants to try in order to understand how the different models impact physical positioning and workflow. Find out more and register now.  

Ergo Chair Fit | Available Once a Month

The UBC Workplace Ergonomics Program has equipment available for testing, including chairs. If you are looking to purchase a new chair and want to test out some options, book an appointment with the ergo team to learn more, including how to adjust the chairs properly and purchasing options. (Please note that these sessions provide information and do not make recommendations on purchasing decisions.  This Ergo Chair Fit Program is intended to support your conversations with employees about ergonomics and their workplace health.) Learn more and register for a session now.

30-Day Online Mindfulness Challenge | Begins Every Tuesday

This free, innovative, evidence-based training is for all UBC staff and faculty looking to incorporate mindfulness into the workplace and in their everyday lives. Content is delivered online via any device, and focuses on simple yet powerful and achievable learning objectives. After just 10 minutes a day for 30 consecutive days, participants will be healthier, more productive and better able to problem-solve and work in a team. Learn more and register for the challenge now.

Additional Professional Development Opportunities

June 14: Community Leadership Program Application Deadline

Are you interested in an experiential leadership opportunity? The UBC Community Leadership Program (CLP) is an opportunity for emerging leaders to explore what leadership means to them by enhancing leadership skills, partnering with UBC student leaders, and giving back to community organizations. Staff from all employee groups, as well as graduate students, are welcome to apply for this program. Applications are now open for the 2019-20 cohort and will be accepted until June 14, 2019. Find out more.

June 20: UBC Staff Pension Fair | 11:30 a.m. – 1:00 p.m.

The Staff Pension Plan (SPP) Pension Fair is a great opportunity for members to learn more about the SPP and gain some pension knowledge. Similar to past years, there will be information tables hosted by UBC Retirement and Survivor Benefits, UBC Investment Management Trust, UBC Employee and Family Assistance Program, and more. Drop in any time; no registration required. Find out more at www.staff.pensions.ubc.ca/pensionfair.

Photo Credit: UBC Thrive, Student Communications 

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Give Your Fitness Goals a LIFT

By Melissa Lafrance on June 4, 2019

Do you ever feel like there aren’t enough hours in a day to fit in fitness? You aren’t alone. Finding a workout that suits your busy schedule can be challenging, but it’s a crucial step toward achieving your fitness goals. Here’s how one UBC employee managed it.

Andrew’s Challenge: Finding Time and Motivation to be Active

Andrew is a busy working professional and a parent with a long commute. He plays on a community soccer team twice a month, but struggles to find motivation and time to fit more movement into his days. He would like some support in establishing a fitness routine, but can’t afford a personal trainer. He prefers working out in the comfort of his home without having to spend a lot of money on equipment.

How EFAP can help with Andrew’s fitness journey:

Morneau Shepell, UBC’s Employee & Family Assistance Program (EFAP) provider offers LIFT virtual fitness sessions. These are available on on any mobile device, so Andrew can access support anytime, anywhere. After inputting basic information about his fitness levels and goals, Andrew will receive personalized workout routines for free. He can also chat online with fitness coaches who can answer his fitness, nutrition and recovery questions. For example, Andrew can ask for suggestions on how to be active with his family.

LIFT Sessions are equipment-free and last about 30 minutes. A typical program includes recommended workouts consisting of three sessions per week for six weeks, which can be done at Andrew’s leisure. Participants can work out on their own or under the supervision of an online coach in personal or group sessions. Through the support of live coaches and personalized fitness programs like LIFT Session, employees like Andrew can stay engaged, excited and on track to meet their health and wellbeing goals.

How to access LIFT virtual fitness sessions:

Getting started is easy:

  1. Visit workhealthlife.com and login using ‘UBC’ as your organization.
  2. Click on the My Services tab on the navigation bar at the top of the page.
  3. Scroll down to find the LIFT Session Virtual Fitness section.
  4. Using the LIFT Session Fitness link provided, sign up, download the app and complete an online fitness assessment to get started.

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