{
  "manifest": {
    "schema_name": "open-coaching-data",
    "schema_version": "1.0.0",
    "package_id": "package_20260503_standard_seed_v1",
    "created_at": "2026-05-03T09:30:00Z",
    "created_by_tool": {
      "name": "open-coaching-data-standard-seed",
      "version": "0.1.0"
    },
    "source_platform": {
      "name": "open-coaching-data-standard-seed"
    },
    "coach_identity": {
      "display_name": "Maya Singh",
      "email": "coach@example.com",
      "business_name": "Maya Strength Coaching"
    },
    "included_domains": [
      "coach",
      "clients",
      "forms",
      "check_ins",
      "nutrition",
      "training"
    ],
    "record_counts": {
      "coach_profiles": 1,
      "coach_settings": 1,
      "clients": 5,
      "client_assignments": 15,
      "form_templates": 2,
      "form_submissions": 7,
      "check_ins": 5,
      "workout_plans": 5,
      "workout_sessions": 5,
      "workout_session_exercises": 6,
      "meal_plans": 5
    },
    "warnings": [],
    "validation_status": "valid"
  },
  "coach": {
    "profile": {
      "id": "coach_001",
      "display_name": "Maya Singh",
      "email": "coach@example.com",
      "business_name": "Maya Strength Coaching",
      "phone": "+1 555 010 2100",
      "timezone": "America/New_York",
      "bio": "Strength and nutrition coach helping busy professionals build sustainable routines.",
      "tagline": "Simple strength, consistent nutrition, measurable progress.",
      "specialties": [
        "strength training",
        "fat loss",
        "routine building"
      ],
      "certifications": [
        "CPT",
        "Precision Nutrition Level 1"
      ],
      "social_links": [
        {
          "platform": "instagram",
          "url": "https://example.com/mayastrength"
        }
      ]
    },
    "settings": {
      "id": "coach_settings_001",
      "timezone": "America/New_York",
      "units": {
        "weight": "lb",
        "height": "in",
        "distance": "mi",
        "body_measurements": "in",
        "food_weight": "g",
        "water": "fl_oz"
      },
      "brand": {
        "primary_color": "#2563eb",
        "business_name": "Maya Strength Coaching"
      }
    }
  },
  "clients": {
    "clients": [
      {
        "id": "client_001",
        "display_name": "Jordan Lee",
        "email": "jordan.lee@example.com",
        "phone": "+1 555 010 3101",
        "status": "active",
        "date_of_birth": "1988-04-12",
        "gender": "non_binary",
        "height": {
          "value": 70,
          "unit": "in"
        },
        "weight": {
          "value": 184.2,
          "unit": "lb"
        },
        "check_in_day": "monday",
        "joined_at": "2026-03-02T14:00:00Z",
        "health_context": "Occasional right knee irritation during high-volume running."
      },
      {
        "id": "client_002",
        "display_name": "Avery Patel",
        "email": "avery.patel@example.com",
        "phone": "+1 555 010 3102",
        "status": "active",
        "date_of_birth": "1994-09-08",
        "gender": "female",
        "height": {
          "value": 64,
          "unit": "in"
        },
        "weight": {
          "value": 141.6,
          "unit": "lb"
        },
        "check_in_day": "thursday",
        "joined_at": "2026-03-14T16:30:00Z",
        "health_context": "No reported injuries. Prefers low-impact conditioning."
      },
      {
        "id": "client_003",
        "display_name": "Marcus Reed",
        "email": "marcus.reed@example.com",
        "phone": "+1 555 010 3103",
        "status": "active",
        "date_of_birth": "1978-11-22",
        "gender": "male",
        "height": {
          "value": 72,
          "unit": "in"
        },
        "weight": {
          "value": 202.4,
          "unit": "lb"
        },
        "check_in_day": "sunday",
        "joined_at": "2026-02-18T13:15:00Z",
        "health_context": "History of mild low-back tightness after long rides. Needs gradual deadlift loading."
      },
      {
        "id": "client_004",
        "display_name": "Sofia Martinez",
        "email": "sofia.martinez@example.com",
        "phone": "+1 555 010 3104",
        "status": "active",
        "date_of_birth": "1991-06-03",
        "gender": "female",
        "height": {
          "value": 66,
          "unit": "in"
        },
        "weight": {
          "value": 158.0,
          "unit": "lb"
        },
        "check_in_day": "wednesday",
        "joined_at": "2026-04-05T17:00:00Z",
        "health_context": "Postpartum return-to-training. Cleared for exercise, but needs pelvic-floor-aware progression."
      },
      {
        "id": "client_005",
        "display_name": "Noah Kim",
        "email": "noah.kim@example.com",
        "phone": "+1 555 010 3105",
        "status": "active",
        "date_of_birth": "1983-01-17",
        "gender": "male",
        "height": {
          "value": 68,
          "unit": "in"
        },
        "weight": {
          "value": 176.8,
          "unit": "lb"
        },
        "check_in_day": "friday",
        "joined_at": "2026-03-28T09:00:00Z",
        "health_context": "High work stress and frequent travel. Needs flexible workouts and simple meal defaults."
      }
    ],
    "client_assignments": [
      {
        "id": "assignment_checkin_001",
        "client_id": "client_001",
        "assignment_type": "check_in_form",
        "assigned_record_id": "form_checkin_001",
        "status": "active",
        "starts_at": "2026-03-02T14:00:00Z",
        "frequency": "weekly",
        "day_of_week": "monday"
      },
      {
        "id": "assignment_workout_001",
        "client_id": "client_001",
        "assignment_type": "workout_plan",
        "assigned_record_id": "workoutplan_001",
        "status": "active",
        "starts_at": "2026-04-01T00:00:00Z"
      },
      {
        "id": "assignment_checkin_002",
        "client_id": "client_002",
        "assignment_type": "check_in_form",
        "assigned_record_id": "form_checkin_001",
        "status": "active",
        "starts_at": "2026-03-14T16:30:00Z",
        "frequency": "weekly",
        "day_of_week": "thursday"
      },
      {
        "id": "assignment_workout_002",
        "client_id": "client_002",
        "assignment_type": "workout_plan",
        "assigned_record_id": "workoutplan_002",
        "status": "active",
        "starts_at": "2026-04-01T00:00:00Z"
      },
      {
        "id": "assignment_checkin_003",
        "client_id": "client_003",
        "assignment_type": "check_in_form",
        "assigned_record_id": "form_checkin_001",
        "status": "active",
        "starts_at": "2026-02-18T13:15:00Z",
        "frequency": "weekly",
        "day_of_week": "sunday"
      },
      {
        "id": "assignment_workout_003",
        "client_id": "client_003",
        "assignment_type": "workout_plan",
        "assigned_record_id": "workoutplan_003",
        "status": "active",
        "starts_at": "2026-04-01T00:00:00Z"
      },
      {
        "id": "assignment_checkin_004",
        "client_id": "client_004",
        "assignment_type": "check_in_form",
        "assigned_record_id": "form_checkin_001",
        "status": "active",
        "starts_at": "2026-04-05T17:00:00Z",
        "frequency": "weekly",
        "day_of_week": "wednesday"
      },
      {
        "id": "assignment_workout_004",
        "client_id": "client_004",
        "assignment_type": "workout_plan",
        "assigned_record_id": "workoutplan_004",
        "status": "active",
        "starts_at": "2026-04-01T00:00:00Z"
      },
      {
        "id": "assignment_checkin_005",
        "client_id": "client_005",
        "assignment_type": "check_in_form",
        "assigned_record_id": "form_checkin_001",
        "status": "active",
        "starts_at": "2026-03-28T09:00:00Z",
        "frequency": "weekly",
        "day_of_week": "friday"
      },
      {
        "id": "assignment_workout_005",
        "client_id": "client_005",
        "assignment_type": "workout_plan",
        "assigned_record_id": "workoutplan_005",
        "status": "active",
        "starts_at": "2026-04-01T00:00:00Z"
      },
      {
        "id": "assignment_meal_001",
        "client_id": "client_001",
        "assignment_type": "meal_plan",
        "assigned_record_id": "mealplan_001",
        "status": "active",
        "starts_at": "2026-04-01T00:00:00Z"
      },
      {
        "id": "assignment_meal_002",
        "client_id": "client_002",
        "assignment_type": "meal_plan",
        "assigned_record_id": "mealplan_002",
        "status": "active",
        "starts_at": "2026-04-01T00:00:00Z"
      },
      {
        "id": "assignment_meal_003",
        "client_id": "client_003",
        "assignment_type": "meal_plan",
        "assigned_record_id": "mealplan_003",
        "status": "active",
        "starts_at": "2026-04-01T00:00:00Z"
      },
      {
        "id": "assignment_meal_004",
        "client_id": "client_004",
        "assignment_type": "meal_plan",
        "assigned_record_id": "mealplan_004",
        "status": "active",
        "starts_at": "2026-04-01T00:00:00Z"
      },
      {
        "id": "assignment_meal_005",
        "client_id": "client_005",
        "assignment_type": "meal_plan",
        "assigned_record_id": "mealplan_005",
        "status": "active",
        "starts_at": "2026-04-01T00:00:00Z"
      }
    ]
  },
  "forms": {
    "form_templates": [
      {
        "id": "form_intake_001",
        "name": "New Client Intake",
        "form_type": "intake",
        "description": "Initial coaching intake for goals, training history, equipment, and constraints.",
        "fields": [
          {
            "id": "field_intake_goal",
            "label": "What is your main goal for the next 12 weeks?",
            "field_type": "textarea",
            "required": true,
            "order": 1
          },
          {
            "id": "field_intake_equipment",
            "label": "What training equipment do you have access to?",
            "field_type": "multiple_choice",
            "required": true,
            "order": 2,
            "options": [
              "commercial gym",
              "home dumbbells",
              "resistance bands",
              "cardio machine",
              "none"
            ]
          },
          {
            "id": "field_intake_constraints",
            "label": "Any injuries, schedule limits, or lifestyle constraints?",
            "field_type": "textarea",
            "required": false,
            "order": 3
          }
        ],
        "created_at": "2026-02-15T12:00:00Z"
      },
      {
        "id": "form_checkin_001",
        "name": "Weekly Coaching Check-In",
        "form_type": "check_in",
        "description": "Weekly review for training, nutrition, recovery, body metrics, and support requests.",
        "fields": [
          {
            "id": "field_weight",
            "label": "Current body weight",
            "field_type": "measurement",
            "required": true,
            "order": 1,
            "unit": "lb"
          },
          {
            "id": "field_waist",
            "label": "Waist measurement",
            "field_type": "measurement",
            "required": false,
            "order": 2,
            "unit": "in"
          },
          {
            "id": "field_sleep",
            "label": "Average sleep hours",
            "field_type": "number",
            "required": true,
            "order": 3
          },
          {
            "id": "field_adherence",
            "label": "Nutrition adherence",
            "field_type": "rating",
            "required": true,
            "order": 4,
            "min_value": 1,
            "max_value": 10
          },
          {
            "id": "field_support",
            "label": "What do you need support with this week?",
            "field_type": "textarea",
            "required": false,
            "order": 5
          }
        ],
        "created_at": "2026-02-20T12:00:00Z"
      }
    ],
    "form_submissions": [
      {
        "id": "submission_intake_001",
        "client_id": "client_001",
        "form_template_id": "form_intake_001",
        "submitted_at": "2026-03-02T14:20:00Z",
        "answers": [
          {
            "field_id": "field_intake_goal",
            "label": "What is your main goal for the next 12 weeks?",
            "value": "Lose fat while keeping barbell strength stable."
          },
          {
            "field_id": "field_intake_equipment",
            "label": "What training equipment do you have access to?",
            "value": [
              "commercial gym",
              "adjustable dumbbells"
            ]
          },
          {
            "field_id": "field_intake_constraints",
            "label": "Any injuries, schedule limits, or lifestyle constraints?",
            "value": "Right knee can get irritated after running."
          }
        ]
      },
      {
        "id": "submission_intake_004",
        "client_id": "client_004",
        "form_template_id": "form_intake_001",
        "submitted_at": "2026-04-05T17:20:00Z",
        "answers": [
          {
            "field_id": "field_intake_goal",
            "label": "What is your main goal for the next 12 weeks?",
            "value": "Return to training safely postpartum and feel strong again."
          },
          {
            "field_id": "field_intake_equipment",
            "label": "What training equipment do you have access to?",
            "value": [
              "home dumbbells",
              "walking stroller"
            ]
          },
          {
            "field_id": "field_intake_constraints",
            "label": "Any injuries, schedule limits, or lifestyle constraints?",
            "value": "30 minute sessions during naps; needs conservative core progression."
          }
        ]
      },
      {
        "id": "submission_checkin_001",
        "client_id": "client_001",
        "form_template_id": "form_checkin_001",
        "submitted_at": "2026-04-28T12:00:00Z",
        "answers": [
          {
            "field_id": "field_weight",
            "label": "Current body weight",
            "value": 184.2,
            "unit": "lb"
          },
          {
            "field_id": "field_waist",
            "label": "Waist measurement",
            "value": 34.8,
            "unit": "in"
          },
          {
            "field_id": "field_sleep",
            "label": "Average sleep hours",
            "value": 6.4
          },
          {
            "field_id": "field_adherence",
            "label": "Nutrition adherence",
            "value": 8
          },
          {
            "field_id": "field_support",
            "label": "What do you need support with this week?",
            "value": "Need easier lunches for office days."
          }
        ]
      },
      {
        "id": "submission_checkin_002",
        "client_id": "client_002",
        "form_template_id": "form_checkin_001",
        "submitted_at": "2026-05-01T11:30:00Z",
        "answers": [
          {
            "field_id": "field_weight",
            "label": "Current body weight",
            "value": 141.6,
            "unit": "lb"
          },
          {
            "field_id": "field_waist",
            "label": "Waist measurement",
            "value": 29.5,
            "unit": "in"
          },
          {
            "field_id": "field_sleep",
            "label": "Average sleep hours",
            "value": 7.2
          },
          {
            "field_id": "field_adherence",
            "label": "Nutrition adherence",
            "value": 7
          },
          {
            "field_id": "field_support",
            "label": "What do you need support with this week?",
            "value": "Need help making workouts fit around late meetings."
          }
        ]
      },
      {
        "id": "submission_checkin_003",
        "client_id": "client_003",
        "form_template_id": "form_checkin_001",
        "submitted_at": "2026-05-03T08:30:00Z",
        "answers": [
          {
            "field_id": "field_weight",
            "label": "Current body weight",
            "value": 202.4,
            "unit": "lb"
          },
          {
            "field_id": "field_waist",
            "label": "Waist measurement",
            "value": 37.2,
            "unit": "in"
          },
          {
            "field_id": "field_sleep",
            "label": "Average sleep hours",
            "value": 6.8
          },
          {
            "field_id": "field_adherence",
            "label": "Nutrition adherence",
            "value": 8
          },
          {
            "field_id": "field_support",
            "label": "What do you need support with this week?",
            "value": "Need help balancing bike ride fatigue with deadlift day."
          }
        ]
      },
      {
        "id": "submission_checkin_004",
        "client_id": "client_004",
        "form_template_id": "form_checkin_001",
        "submitted_at": "2026-04-30T15:00:00Z",
        "answers": [
          {
            "field_id": "field_weight",
            "label": "Current body weight",
            "value": 158.0,
            "unit": "lb"
          },
          {
            "field_id": "field_waist",
            "label": "Waist measurement",
            "value": 33.0,
            "unit": "in"
          },
          {
            "field_id": "field_sleep",
            "label": "Average sleep hours",
            "value": 6.1
          },
          {
            "field_id": "field_adherence",
            "label": "Nutrition adherence",
            "value": 9
          },
          {
            "field_id": "field_support",
            "label": "What do you need support with this week?",
            "value": "Need reassurance about progressing without rushing."
          }
        ]
      },
      {
        "id": "submission_checkin_005",
        "client_id": "client_005",
        "form_template_id": "form_checkin_001",
        "submitted_at": "2026-05-02T18:00:00Z",
        "answers": [
          {
            "field_id": "field_weight",
            "label": "Current body weight",
            "value": 176.8,
            "unit": "lb"
          },
          {
            "field_id": "field_waist",
            "label": "Waist measurement",
            "value": 36.4,
            "unit": "in"
          },
          {
            "field_id": "field_sleep",
            "label": "Average sleep hours",
            "value": 5.9
          },
          {
            "field_id": "field_adherence",
            "label": "Nutrition adherence",
            "value": 6
          },
          {
            "field_id": "field_support",
            "label": "What do you need support with this week?",
            "value": "Need a default airport and hotel breakfast plan."
          }
        ]
      }
    ]
  },
  "check_ins": [
    {
      "id": "checkin_001",
      "client_id": "client_001",
      "form_submission_id": "submission_checkin_001",
      "check_in_number": 5,
      "checked_in_at": "2026-04-28T12:00:00Z"
    },
    {
      "id": "checkin_002",
      "client_id": "client_002",
      "form_submission_id": "submission_checkin_002",
      "check_in_number": 3,
      "checked_in_at": "2026-05-01T11:30:00Z"
    },
    {
      "id": "checkin_003",
      "client_id": "client_003",
      "form_submission_id": "submission_checkin_003",
      "check_in_number": 8,
      "checked_in_at": "2026-05-03T08:30:00Z"
    },
    {
      "id": "checkin_004",
      "client_id": "client_004",
      "form_submission_id": "submission_checkin_004",
      "check_in_number": 2,
      "checked_in_at": "2026-04-30T15:00:00Z"
    },
    {
      "id": "checkin_005",
      "client_id": "client_005",
      "form_submission_id": "submission_checkin_005",
      "check_in_number": 4,
      "checked_in_at": "2026-05-02T18:00:00Z"
    }
  ],
  "nutrition": {
    "meal_plans": [
      {
        "id": "mealplan_001",
        "name": "Jordan Lee Fat Loss Macros",
        "status": "active",
        "starts_at": "2026-04-01T00:00:00Z",
        "targets": {
          "calories_kcal": 2100,
          "protein_g": 165,
          "carbohydrates_g": 210,
          "fat_g": 65
        }
      },
      {
        "id": "mealplan_002",
        "name": "Avery Patel Recomposition Macros",
        "status": "active",
        "starts_at": "2026-04-01T00:00:00Z",
        "targets": {
          "calories_kcal": 1850,
          "protein_g": 125,
          "carbohydrates_g": 205,
          "fat_g": 55
        }
      },
      {
        "id": "mealplan_003",
        "name": "Marcus Reed Performance Macros",
        "status": "active",
        "starts_at": "2026-04-01T00:00:00Z",
        "targets": {
          "calories_kcal": 2450,
          "protein_g": 170,
          "carbohydrates_g": 300,
          "fat_g": 70
        }
      },
      {
        "id": "mealplan_004",
        "name": "Sofia Martinez Travel-Friendly Macros",
        "status": "active",
        "starts_at": "2026-04-01T00:00:00Z",
        "targets": {
          "calories_kcal": 2050,
          "protein_g": 135,
          "carbohydrates_g": 230,
          "fat_g": 65
        }
      },
      {
        "id": "mealplan_005",
        "name": "Noah Kim Sustainable Fat Loss Macros",
        "status": "active",
        "starts_at": "2026-04-01T00:00:00Z",
        "targets": {
          "calories_kcal": 2000,
          "protein_g": 150,
          "carbohydrates_g": 210,
          "fat_g": 60
        }
      }
    ]
  },
  "training": {
    "workout_plans": [
      {
        "id": "workoutplan_001",
        "name": "Three Day Strength Base",
        "description": "Full-body strength plan with two alternating sessions and low-impact cardio.",
        "notes": "Use conservative loading and progress only when all working sets stay at the target RIR."
      },
      {
        "id": "workoutplan_002",
        "name": "Beginner Home Strength",
        "description": "Short dumbbell and band sessions for beginner consistency."
      },
      {
        "id": "workoutplan_003",
        "name": "Hybrid 10K Strength Maintenance",
        "description": "Run-focused plan with two strength sessions."
      },
      {
        "id": "workoutplan_004",
        "name": "Postpartum Return To Training",
        "description": "Conservative full-body sessions with core control and walking."
      },
      {
        "id": "workoutplan_005",
        "name": "Travel-Proof Two Day Plan",
        "description": "Flexible hotel gym sessions for busy travel weeks."
      }
    ],
    "workout_sessions": [
      {
        "id": "session_001",
        "workout_plan_id": "workoutplan_001",
        "name": "Day 1 - Lower + Push",
        "day_index": 1,
        "order": 1,
        "warmup": "5 minutes easy movement and mobility.",
        "cooldown": "Easy breathing and light stretching.",
        "notes": "Keep transitions simple and coach the main lifts before adding volume."
      },
      {
        "id": "session_002",
        "workout_plan_id": "workoutplan_002",
        "name": "Home Full Body A",
        "day_index": 1,
        "order": 1,
        "warmup": "5 minutes easy movement and mobility.",
        "cooldown": "Easy breathing and light stretching."
      },
      {
        "id": "session_003",
        "workout_plan_id": "workoutplan_003",
        "name": "Strength Maintenance A",
        "day_index": 1,
        "order": 1,
        "warmup": "5 minutes easy movement and mobility.",
        "cooldown": "Easy breathing and light stretching."
      },
      {
        "id": "session_004",
        "workout_plan_id": "workoutplan_004",
        "name": "Core + Dumbbell Rebuild",
        "day_index": 1,
        "order": 1,
        "warmup": "5 minutes easy movement and mobility.",
        "cooldown": "Easy breathing and light stretching."
      },
      {
        "id": "session_005",
        "workout_plan_id": "workoutplan_005",
        "name": "Hotel Gym Minimum Effective Dose",
        "day_index": 1,
        "order": 1,
        "warmup": "5 minutes easy movement and mobility.",
        "cooldown": "Easy breathing and light stretching."
      }
    ],
    "workout_session_exercises": [
      {
        "id": "session_exercise_001",
        "workout_session_id": "session_001",
        "order": 1,
        "section": "main",
        "prescription": {
          "sets": 3,
          "reps": "5",
          "rir": 2,
          "rest": {
            "value": 2,
            "unit": "minutes"
          }
        },
        "exercise": {
          "name": "Back Squat",
          "muscle_groups": [
            "quads",
            "glutes"
          ],
          "equipment": [
            "barbell",
            "rack"
          ],
          "exercise_type": "strength"
        },
        "notes": "RIR 2. Keep bracing consistent."
      },
      {
        "id": "session_exercise_002",
        "workout_session_id": "session_001",
        "order": 2,
        "section": "main",
        "prescription": {
          "sets": 3,
          "reps": "8-10",
          "rir": 2,
          "rest": {
            "value": 90,
            "unit": "seconds"
          }
        },
        "exercise": {
          "name": "Dumbbell Bench Press",
          "muscle_groups": [
            "chest",
            "triceps"
          ],
          "equipment": [
            "dumbbells",
            "bench"
          ],
          "exercise_type": "strength"
        }
      },
      {
        "id": "session_exercise_003",
        "workout_session_id": "session_002",
        "order": 1,
        "section": "main",
        "prescription": {
          "sets": 3,
          "reps": "10",
          "rir": 3,
          "rest": {
            "value": 60,
            "unit": "seconds"
          }
        },
        "exercise": {
          "name": "Goblet Squat",
          "muscle_groups": [
            "quads",
            "glutes"
          ],
          "equipment": [
            "dumbbell"
          ],
          "exercise_type": "strength"
        }
      },
      {
        "id": "session_exercise_004",
        "workout_session_id": "session_003",
        "order": 1,
        "section": "main",
        "prescription": {
          "duration": {
            "value": 35,
            "unit": "minutes"
          }
        },
        "exercise": {
          "name": "Zone 2 Run",
          "muscle_groups": [
            "cardio"
          ],
          "equipment": [
            "outdoor"
          ],
          "exercise_type": "cardio"
        }
      },
      {
        "id": "session_exercise_005",
        "workout_session_id": "session_004",
        "order": 1,
        "section": "main",
        "prescription": {
          "sets": 2,
          "reps": "8 each side"
        },
        "exercise": {
          "name": "Dead Bug",
          "muscle_groups": [
            "core"
          ],
          "equipment": [
            "bodyweight"
          ],
          "exercise_type": "mobility"
        }
      },
      {
        "id": "session_exercise_006",
        "workout_session_id": "session_005",
        "order": 1,
        "section": "main",
        "prescription": {
          "sets": 2,
          "reps": "10",
          "rir": 2,
          "rest": {
            "value": 60,
            "unit": "seconds"
          }
        },
        "exercise": {
          "name": "Dumbbell Bench Press",
          "muscle_groups": [
            "chest",
            "triceps"
          ],
          "equipment": [
            "dumbbells",
            "bench"
          ],
          "exercise_type": "strength"
        }
      }
    ]
  }
}