Feature/fly demo (#6)

* docs: add branch naming conventions and workflow to CONTRIBUTING

- Branch prefixes: feature/, bugfix/, hotfix/, chore/, docs/, release/
- Workflow: rebase from main, push, PR
- Conventional commit format with examples
- Test requirements before PR

Co-Authored-By: Claude Sonnet 4.6 <noreply@anthropic.com>

* feat(demo): Fly.io demo instance — combined container, rich seed data, hourly reset

fly/Dockerfile: multi-stage build (node + go → nginx:alpine), single container
fly/nginx.fly.conf: proxies /api/ to localhost:3000
fly/entrypoint.sh: restart loop for backend + crond for hourly reset
fly/reset.sh: copies seed snapshot → live DB, kills backend (auto-restarts)
fly/SETUP.md: step-by-step deploy guide
fly.toml: fra region, 512MB shared VM, persistent volume at /app/data

seed/demo_data.go: goroutine that waits for exercises then seeds:
  - PPL program (6 days: Push/Pull/Legs A+B)
  - 8 weeks of workouts with linear weight progression
  - 90 days of weight logs (~185 to 173 lbs with daily noise)
  - 7 days of food logs (~2400 kcal/day)
  Idempotent — skips if data already exists

main.go: go seed.DemoData(db.DB)

Co-Authored-By: Claude Sonnet 4.6 <noreply@anthropic.com>

* docs(fly): add comments to demo infra + README live demo section

Documents the single-container Fly.io architecture (nginx + Go backend +
crond hourly reset) inline in Dockerfile, entrypoint.sh, and reset.sh.

README gets a Live Demo section with link, credentials, and a note that
visitors can register their own account on the shared instance.

Co-Authored-By: Claude Sonnet 4.6 <noreply@anthropic.com>

---------

Co-authored-by: Claude Sonnet 4.6 <noreply@anthropic.com>

Author: Cawlumm

CONTRIBUTING.md

@@ -1,40 +1,98 @@
 # Contributing to Lyftr
 
-Bug reports, feature requests, and pull requests are welcome. Here's how to get involved without wasting your time or mine.
+Bug reports, feature requests, and pull requests are welcome. Open an issue before submitting large changes.
 
-## Reporting bugs
+---
+
+## Branch Naming
+
+| Prefix | Use for | Example |
+|--------|---------|---------|
+| `feature/` | New functionality | `feature/csv-import` |
+| `bugfix/` | Non-urgent bug fixes | `bugfix/weight-unit-display` |
+| `hotfix/` | Urgent production fixes — branch off `main` directly | `hotfix/auth-token-expiry` |
+| `chore/` | Deps, tooling, CI, config — no behavior change | `chore/bump-go-1.27` |
+| `docs/` | Documentation only | `docs/vps-setup-guide` |
+| `release/` | Version bump + changelog prep | `release/v0.2.0` |
+
+Lowercase, hyphen-separated, specific enough to be self-explanatory.
+
+---
+
+## Workflow
+
+```bash
+# Start from an up-to-date main
+git checkout main && git pull --rebase
+git checkout -b feature/your-feature
+
+# Work, commit, push
+git push -u origin feature/your-feature
+
+# Open a PR against main
+```
+
+Rebase against main before opening a PR if the branch has been open a while:
+
+```bash
+git fetch origin
+git rebase origin/main
+```
+
+---
+
+## Commit Messages
+
+Follow conventional commits:
+
+```
+feat(scope): short description
+fix(scope): short description
+chore(scope): short description
+docs(scope): short description
+```
+
+Examples:
+- `feat(weight): add CSV export`
+- `fix(auth): handle expired refresh token`
+- `chore(deps): bump Go to 1.27`
+
+---
+
+## Reporting Bugs
 
 Use the [bug report template](.github/ISSUE_TEMPLATE/bug_report.md). Include logs. Don't skip steps to reproduce.
 
-## Requesting features
+## Requesting Features
 
 Use the [feature request template](.github/ISSUE_TEMPLATE/feature_request.md). Explain the problem first, not just the solution.
 
-## Submitting a pull request
+---
 
-1. Open an issue first for anything non-trivial — alignment before code saves everyone time
-2. Fork the repo and create a branch: `git checkout -b feat/your-thing`
-3. Keep changes focused. One feature or fix per PR
-4. Test it locally before opening the PR
+## Code Standards
 
-## Local development
+- **Backend:** `gofmt` before committing. Errors wrapped with context. No unnecessary abstractions.
+- **Frontend:** Follow existing patterns. No new npm dependencies without discussion.
+- **Tests:** Go controller tests and Playwright E2E must pass before any PR.
 
 ```bash
-# Backend (Go, runs on :3000)
-cd backend && go run main.go
+# Backend
+cd backend && go test ./controllers/ -timeout 30s
 
-# Frontend (React + Vite, runs on :5173)
-cd web && npm install && npm run dev
+# Frontend E2E (requires backend on :3000 and frontend on :5173)
+cd web && npm run test:e2e
 ```
 
-See the [README](README.md) for full setup instructions.
+Never commit with failing tests. Fix root cause — don't skip or comment out.
+
+---
 
-## Code style
+## Pull Requests
 
-- Go: standard `gofmt` formatting
-- TypeScript/React: existing patterns in the codebase — no new dependencies without discussion
-- No half-finished features. If it's not ready, keep it on a branch
+- One feature or fix per PR — focused diffs only
+- Reference the related issue if one exists
+- PRs without passing tests will not be merged
 
 ## Questions?
 
-Open a [discussion](../../discussions) or an issue. Happy to help.
+Open a [discussion](../../discussions) or an issue.

README.md

@@ -25,7 +25,7 @@
 
 > **Early beta** — actively being built. Expect rough edges and frequent updates. Issues and feedback are welcome. The software equivalent of going to the gym for the first time.
 
-> 🌐 **Live demo coming soon** — try it without spinning up Docker.
+> 🌐 **[Live demo → lyftr-demo.fly.dev](https://lyftr-demo.fly.dev)** — log in with `demo@lyftr.local` / `password123`. Shared instance, resets every hour.
 
 ---
 
@@ -71,6 +71,21 @@ Lyftr is for people who want a modern, mobile-first workout tracker that they fu
 
 ---
 
+## Live Demo
+
+**[lyftr-demo.fly.dev](https://lyftr-demo.fly.dev)**
+
+| Field | Value |
+|-------|-------|
+| Email | `demo@lyftr.local` |
+| Password | `password123` |
+
+Pre-loaded with 8 weeks of PPL workouts, 90 days of weight logs, and food logs so every page has data to explore. Shared instance — resets automatically every hour so any changes are wiped clean.
+
+Or **register your own account** on the demo — your data persists until the next hourly reset, and nobody else can see it.
+
+---
+
 ## Quick Start
 
 > No clone. No build. No Go install required. Just Docker.

backend/main.go

@@ -15,6 +15,7 @@ func main() {
 	db.Connect()
 	seed.DemoUser(db.DB)
 	seed.Exercises(db.DB)
+	go seed.DemoData(db.DB)
 
 	if config.C.Env == "production" {
 		gin.SetMode(gin.ReleaseMode)