/* HelloMyTrainer — main stylesheet */
:root{
  --brand:#ff5a36; --brand-dark:#e2431f; --brand-soft:#fff1ec;
  --ink:#111827; --ink-2:#374151; --muted:#6b7280; --line:#e5e7eb;
  --bg:#ffffff; --bg-2:#f8fafc; --bg-3:#f1f5f9;
  --navy:#0f172a; --green:#16a34a; --blue:#2563eb; --pink:#db2777; --amber:#d97706;
  --radius:14px; --shadow:0 6px 24px rgba(15,23,42,.07);
  --wrap:1180px;
}
*{box-sizing:border-box}
html{scroll-behavior:smooth;-webkit-text-size-adjust:100%}
body{margin:0;font-family:Inter,system-ui,-apple-system,Segoe UI,Roboto,Arial,sans-serif;color:var(--ink);background:var(--bg);line-height:1.7;font-size:17px}
img{max-width:100%;height:auto;display:block}
a{color:var(--brand-dark);text-decoration:none}
a:hover{text-decoration:underline}
h1,h2,h3,h4{font-family:Outfit,Inter,system-ui,sans-serif;line-height:1.2;color:var(--ink);margin:1.6em 0 .6em}
h1{font-size:clamp(2rem,4.2vw,3rem);margin-top:.3em;letter-spacing:-.02em}
h2{font-size:clamp(1.5rem,2.6vw,2rem);letter-spacing:-.01em}
h3{font-size:1.25rem}
p{margin:0 0 1.1em}
ul,ol{padding-left:1.3em;margin:0 0 1.2em}
li{margin:.3em 0}
.wrap{max-width:var(--wrap);margin:0 auto;padding:0 16px}
.skip{position:absolute;left:-999px}
.skip:focus{left:8px;top:8px;background:#fff;padding:8px;z-index:99}

/* Header */
.site-header{position:sticky;top:0;z-index:50;background:rgba(255,255,255,.96);backdrop-filter:blur(8px);border-bottom:1px solid var(--line)}
.hdr{display:flex;align-items:center;gap:16px;height:66px}
.logo{display:flex;align-items:center;gap:8px;font-family:Outfit,sans-serif;font-weight:800;font-size:1.35rem;color:var(--ink)}
.logo:hover{text-decoration:none}
.logo b{color:var(--brand)}
.logo svg{width:34px;height:34px}
.nav{margin-left:auto;display:flex;align-items:center;gap:2px}
.nav a,.nav .dd>button{color:var(--ink-2);font-weight:600;font-size:.95rem;padding:8px 11px;border-radius:9px;background:none;border:0;cursor:pointer;font-family:inherit}
.nav a:hover,.nav .dd>button:hover{background:var(--bg-3);text-decoration:none;color:var(--ink)}
.nav a.cta{background:var(--brand);color:#fff;margin-left:6px}
.nav a.cta:hover{background:var(--brand-dark);color:#fff}
.dd{position:relative}
.dd-menu{display:none;position:absolute;top:100%;left:0;min-width:240px;background:#fff;border:1px solid var(--line);border-radius:12px;box-shadow:var(--shadow);padding:8px}
.dd:hover .dd-menu,.dd:focus-within .dd-menu{display:block}
.dd-menu a{display:block;padding:8px 10px}
.units{display:flex;border:1px solid var(--line);border-radius:999px;overflow:hidden;margin-left:8px}
.units button{border:0;background:#fff;font:600 .78rem Inter,sans-serif;padding:6px 10px;cursor:pointer;color:var(--muted)}
.units button.on{background:var(--navy);color:#fff}
.burger{display:none;margin-left:auto;background:none;border:1px solid var(--line);border-radius:10px;padding:8px 10px;cursor:pointer}
@media (max-width:1020px){
  .burger{display:block}
  .nav{display:none;position:absolute;top:66px;left:0;right:0;background:#fff;flex-direction:column;align-items:stretch;padding:10px 16px 18px;border-bottom:1px solid var(--line);max-height:calc(100vh - 66px);overflow:auto}
  .nav.open{display:flex}
  .dd-menu{display:block;position:static;box-shadow:none;border:0;padding:0 0 0 12px}
  .dd>button{display:none}
  .units{align-self:flex-start;margin:10px 0 0}
  .nav a.cta{margin:8px 0 0;text-align:center}
}

/* Layout */
.page{padding-top:26px;padding-bottom:50px}
.grid-main{display:grid;grid-template-columns:minmax(0,1fr) 300px;gap:40px}
@media (max-width:960px){.grid-main{grid-template-columns:minmax(0,1fr)}.sidebar{display:none}}
.sidebar .sticky{position:sticky;top:86px}
.side-box{background:var(--bg-2);border:1px solid var(--line);border-radius:var(--radius);padding:18px;margin-bottom:20px}
.side-box h4{margin:0 0 10px;font-size:1rem}
.side-box ul{list-style:none;padding:0;margin:0}
.side-box li{margin:0;border-bottom:1px solid var(--line)}
.side-box li:last-child{border:0}
.side-box li a{display:block;padding:8px 0;font-size:.93rem;color:var(--ink-2)}
.crumbs{font-size:.85rem;color:var(--muted);margin-bottom:6px}
.crumbs a{color:var(--muted)}
.lead{font-size:1.15rem;color:var(--ink-2)}
.meta{color:var(--muted);font-size:.9rem}
.article{max-width:780px}
.article h2{border-top:1px solid var(--line);padding-top:1em}
.article img{border-radius:12px}
.toc{background:var(--bg-2);border:1px solid var(--line);border-radius:var(--radius);padding:16px 20px;margin:20px 0}
.toc strong{display:block;margin-bottom:6px}
.toc ol{margin:0}
.callout{background:var(--brand-soft);border-left:4px solid var(--brand);padding:14px 18px;border-radius:10px;margin:20px 0}
.callout.info{background:#eff6ff;border-color:var(--blue)}
.callout.ok{background:#f0fdf4;border-color:var(--green)}
.callout.warn{background:#fffbeb;border-color:var(--amber)}
.callout p:last-child{margin:0}
table{width:100%;border-collapse:collapse;margin:16px 0 24px;font-size:.95rem}
th,td{border:1px solid var(--line);padding:10px 12px;text-align:left;vertical-align:top}
th{background:var(--bg-3);font-weight:700}
.tbl{overflow-x:auto}
blockquote{margin:20px 0;padding:10px 20px;border-left:4px solid var(--line);color:var(--ink-2);font-style:italic}

/* Buttons/cards */
.btn{display:inline-block;background:var(--brand);color:#fff;font-weight:700;padding:12px 22px;border-radius:12px;border:0;cursor:pointer;font-size:1rem;font-family:inherit}
.btn:hover{background:var(--brand-dark);text-decoration:none;color:#fff}
.btn.ghost{background:#fff;color:var(--ink);border:1px solid var(--line)}
.btn.ghost:hover{background:var(--bg-3);color:var(--ink)}
.btn.dark{background:var(--navy)}
.cards{display:grid;grid-template-columns:repeat(auto-fill,minmax(250px,1fr));gap:20px;margin:20px 0}
.card{background:#fff;border:1px solid var(--line);border-radius:var(--radius);overflow:hidden;box-shadow:var(--shadow);display:flex;flex-direction:column;transition:transform .15s}
.card:hover{transform:translateY(-3px)}
.card a.cover{display:block;aspect-ratio:3/2;overflow:hidden;background:var(--bg-3)}
.card a.cover img{width:100%;height:100%;object-fit:cover}
.card .body{padding:16px 18px;display:flex;flex-direction:column;gap:6px;flex:1}
.card h3{margin:0;font-size:1.1rem}
.card h3 a{color:var(--ink)}
.card p{margin:0;color:var(--ink-2);font-size:.95rem}
.tag{display:inline-block;font-size:.72rem;font-weight:700;text-transform:uppercase;letter-spacing:.05em;padding:3px 9px;border-radius:999px;background:var(--bg-3);color:var(--ink-2);margin-right:4px}
.tag.men{background:#e0ecff;color:#1d4ed8}
.tag.women{background:#fde7f3;color:#be185d}
.tag.beginner{background:#dcfce7;color:#15803d}
.tag.intermediate{background:#fef3c7;color:#b45309}
.tag.advanced{background:#fee2e2;color:#b91c1c}
.pill-row{display:flex;flex-wrap:wrap;gap:8px;margin:10px 0 18px}

/* Hero */
.hero{background:radial-gradient(1000px 400px at 80% -10%,#ffe1d8 0,transparent 60%),linear-gradient(180deg,#fff, #fff7f4);border-bottom:1px solid var(--line)}
.hero-in{display:grid;grid-template-columns:1.1fr .9fr;gap:40px;align-items:center;padding:50px 0}
.hero h1{font-size:clamp(2.2rem,5vw,3.5rem);margin:0 0 14px}
.hero h1 span{color:var(--brand)}
.hero .lead{max-width:560px}
.hero-btns{display:flex;gap:12px;flex-wrap:wrap;margin-top:22px}
.hero-collage{display:grid;grid-template-columns:1fr 1fr;gap:12px}
.hero-collage img{border-radius:16px;aspect-ratio:1/1;object-fit:cover;box-shadow:var(--shadow)}
.hero-collage img:nth-child(2){margin-top:30px}
.hero-collage img:nth-child(3){margin-top:-30px}
@media (max-width:860px){.hero-in{grid-template-columns:1fr;padding:32px 0}.hero-collage{display:none}}
.stats{display:flex;gap:28px;flex-wrap:wrap;margin-top:24px}
.stats div{font-size:.9rem;color:var(--muted)}
.stats b{display:block;font-size:1.5rem;color:var(--ink);font-family:Outfit,sans-serif}
.section{padding:44px 0}
.section.alt{background:var(--bg-2);border-top:1px solid var(--line);border-bottom:1px solid var(--line)}
.section-head{display:flex;justify-content:space-between;align-items:end;gap:20px;flex-wrap:wrap}
.section-head h2{margin:0}
.split{display:grid;grid-template-columns:1fr 1fr;gap:20px}
@media (max-width:760px){.split{grid-template-columns:1fr}}
.gender-tile{border-radius:18px;padding:28px;color:#fff;min-height:220px;display:flex;flex-direction:column;justify-content:flex-end;position:relative;overflow:hidden}
.gender-tile.men{background:linear-gradient(135deg,#1e3a8a,#2563eb)}
.gender-tile.women{background:linear-gradient(135deg,#9d174d,#ec4899)}
.gender-tile h3{color:#fff;margin:0 0 6px;font-size:1.6rem}
.gender-tile p{color:rgba(255,255,255,.9);margin:0 0 14px}
.gender-tile a.btn{background:#fff;color:var(--ink);align-self:flex-start}
.features{display:grid;grid-template-columns:repeat(auto-fill,minmax(230px,1fr));gap:18px;margin-top:20px}
.feature{border:1px solid var(--line);border-radius:var(--radius);padding:20px;background:#fff}
.feature .ic{width:44px;height:44px;border-radius:12px;background:var(--brand-soft);display:grid;place-items:center;font-size:22px;margin-bottom:10px}
.feature h3{margin:0 0 6px;font-size:1.08rem}
.feature p{margin:0;color:var(--ink-2);font-size:.95rem}

/* Exercise animation */
.anim{position:relative;aspect-ratio:3/2;border-radius:14px;overflow:hidden;background:#111;margin:10px 0 6px}
.anim img{position:absolute;inset:0;width:100%;height:100%;object-fit:cover;border-radius:0!important}
.anim img.b{animation:hmtflip 2.6s infinite ease-in-out}
.anim.paused img.b{animation-play-state:paused}
@keyframes hmtflip{0%,38%{opacity:0}50%,88%{opacity:1}100%{opacity:0}}
.anim .lbl{position:absolute;left:10px;bottom:10px;background:rgba(0,0,0,.65);color:#fff;font-size:.75rem;font-weight:700;padding:4px 10px;border-radius:999px}
.anim .pp{position:absolute;right:10px;bottom:10px;background:rgba(255,255,255,.92);border:0;border-radius:999px;padding:5px 12px;font:700 .78rem Inter,sans-serif;cursor:pointer}
.card .anim{margin:0;border-radius:0;aspect-ratio:3/2}
.frames{display:grid;grid-template-columns:1fr 1fr;gap:12px;margin:10px 0 20px}
.frames figure{margin:0}
.frames figcaption{font-size:.85rem;color:var(--muted);text-align:center;margin-top:4px}
.facts{display:grid;grid-template-columns:repeat(auto-fill,minmax(150px,1fr));gap:10px;margin:16px 0 22px}
.facts div{background:var(--bg-2);border:1px solid var(--line);border-radius:12px;padding:10px 14px}
.facts span{display:block;font-size:.75rem;text-transform:uppercase;letter-spacing:.05em;color:var(--muted);font-weight:700}
.facts b{text-transform:capitalize}
.steps{counter-reset:s;list-style:none;padding:0}
.steps li{counter-increment:s;position:relative;padding:4px 0 10px 46px}
.steps li::before{content:counter(s);position:absolute;left:0;top:4px;width:32px;height:32px;border-radius:50%;background:var(--brand);color:#fff;font-weight:800;display:grid;place-items:center;font-size:.9rem}
ul.check{list-style:none;padding:0}
ul.check li{padding-left:28px;position:relative}
ul.check li::before{content:"✓";position:absolute;left:0;color:var(--green);font-weight:800}
ul.cross{list-style:none;padding:0}
ul.cross li{padding-left:28px;position:relative}
ul.cross li::before{content:"✕";position:absolute;left:0;color:#dc2626;font-weight:800}

/* Library filters */
.filters{display:flex;flex-wrap:wrap;gap:10px;background:var(--bg-2);border:1px solid var(--line);padding:14px;border-radius:var(--radius);margin:16px 0}
.filters input,.filters select{font:inherit;font-size:.95rem;padding:9px 12px;border:1px solid var(--line);border-radius:10px;background:#fff;min-width:0;flex:1 1 170px}
.count{color:var(--muted);font-size:.9rem}

/* Program */
.day{border:1px solid var(--line);border-radius:var(--radius);margin:16px 0;overflow:hidden}
.day-h{background:var(--navy);color:#fff;padding:12px 18px;display:flex;justify-content:space-between;flex-wrap:wrap;gap:8px}
.day-h b{font-family:Outfit,sans-serif;font-size:1.1rem}
.day-h span{opacity:.8;font-size:.9rem}
.day table{margin:0;border:0}
.day td,.day th{border-left:0;border-right:0}
.ex-cell{display:flex;align-items:center;gap:12px}
.ex-cell img{width:64px;height:44px;object-fit:cover;border-radius:8px}
.rest-day{padding:14px 18px;color:var(--ink-2)}

/* Forms / tools */
.tool{background:#fff;border:1px solid var(--line);border-radius:18px;box-shadow:var(--shadow);padding:22px;margin:20px 0}
.tool h2{margin-top:0;border:0;padding:0}
.fgrid{display:grid;grid-template-columns:repeat(auto-fill,minmax(200px,1fr));gap:14px}
.field label{display:block;font-weight:700;font-size:.88rem;margin-bottom:5px}
.field input,.field select{width:100%;font:inherit;padding:10px 12px;border:1px solid #d1d5db;border-radius:10px;background:#fff}
.field .two{display:flex;gap:8px}
.seg{display:flex;border:1px solid #d1d5db;border-radius:10px;overflow:hidden}
.seg label{flex:1;margin:0;text-align:center;cursor:pointer;font-weight:600;padding:9px 6px;font-size:.92rem}
.seg input{position:absolute;opacity:0;width:1px;height:1px}
.seg label:focus-within{outline:2px solid var(--brand);outline-offset:-2px}
.seg input:checked+span{color:#fff}
.seg label:has(input:checked){background:var(--navy);color:#fff}
.result{display:none;margin-top:22px}
.result.show{display:block}
.kpis{display:grid;grid-template-columns:repeat(auto-fill,minmax(160px,1fr));gap:12px;margin:14px 0}
.kpi{background:var(--bg-2);border:1px solid var(--line);border-radius:14px;padding:14px}
.kpi span{display:block;font-size:.78rem;color:var(--muted);font-weight:700;text-transform:uppercase;letter-spacing:.04em}
.kpi b{font-size:1.6rem;font-family:Outfit,sans-serif}
.kpi small{display:block;color:var(--ink-2)}
.bar{height:12px;border-radius:999px;background:linear-gradient(90deg,#60a5fa 0 18%,#22c55e 18% 50%,#f59e0b 50% 75%,#ef4444 75%);position:relative;margin:24px 0 8px}
.bar i{position:absolute;top:-6px;width:4px;height:24px;background:var(--ink);border-radius:2px}
.macro-bar{display:flex;height:16px;border-radius:999px;overflow:hidden;margin:10px 0}
.macro-bar div:nth-child(1){background:#ef4444}.macro-bar div:nth-child(2){background:#3b82f6}.macro-bar div:nth-child(3){background:#f59e0b}
.err{color:#b91c1c;font-weight:600;margin-top:10px}

/* Diet */
.meal{border:1px solid var(--line);border-radius:12px;padding:14px 16px;margin:10px 0;background:#fff}
.meal h4{margin:0 0 4px;display:flex;justify-content:space-between;gap:10px;flex-wrap:wrap}
.meal h4 small{font-weight:600;color:var(--muted);font-family:Inter,sans-serif}
.meal ul{margin:6px 0 0}
.daytotal{background:var(--navy);color:#fff;border-radius:12px;padding:10px 16px;font-weight:600}

/* FAQ */
details{border:1px solid var(--line);border-radius:12px;padding:12px 16px;margin:10px 0;background:#fff}
details summary{font-weight:700;cursor:pointer}
details[open] summary{margin-bottom:8px}

/* Ads */
.ad-slot{display:none;text-align:center;margin:28px auto;clear:both;overflow:hidden}
body.ads-on .ad-slot{display:block}
.ad-slot .ad-label{display:block;font-size:.68rem;letter-spacing:.12em;text-transform:uppercase;color:#9ca3af;margin-bottom:4px}
.ad-top{min-height:110px;max-width:970px}
.ad-incontent{min-height:280px}
.ad-side{min-height:600px}
.ad-bottom{min-height:280px}
body.ads-preview .ad-slot{display:block}
body.ads-preview .ad-slot::after{content:attr(data-ad) " ad slot";display:grid;place-items:center;height:100%;min-height:inherit;background:repeating-linear-gradient(45deg,#f3f4f6,#f3f4f6 10px,#e5e7eb 10px,#e5e7eb 20px);color:#6b7280;font-weight:700;border-radius:8px}

/* Footer */
.site-footer{background:var(--navy);color:#cbd5e1;padding:46px 0 24px;margin-top:40px;font-size:.95rem}
.site-footer a{color:#e2e8f0}
.fcols{display:grid;grid-template-columns:1.4fr 1fr 1fr 1fr;gap:28px}
@media (max-width:860px){.fcols{grid-template-columns:1fr 1fr}}
@media (max-width:520px){.fcols{grid-template-columns:1fr}}
.site-footer h4{color:#fff;margin:0 0 10px;font-size:1rem}
.site-footer ul{list-style:none;padding:0;margin:0}
.site-footer li{margin:6px 0}
.site-footer .logo{color:#fff}
.fbottom{border-top:1px solid #1e293b;margin-top:30px;padding-top:18px;font-size:.85rem;color:#94a3b8}
.cookie{position:fixed;left:16px;right:16px;bottom:16px;max-width:640px;margin:0 auto;background:#fff;border:1px solid var(--line);box-shadow:0 10px 40px rgba(0,0,0,.15);border-radius:14px;padding:16px 18px;z-index:80;display:none;font-size:.92rem}
.cookie.show{display:block}
.cookie .row{display:flex;gap:10px;margin-top:10px;flex-wrap:wrap}
.cookie .btn{padding:8px 16px;font-size:.9rem}
.totop{position:fixed;right:16px;bottom:16px;width:44px;height:44px;border-radius:50%;background:var(--navy);color:#fff;border:0;cursor:pointer;display:none;z-index:40}
@media print{.site-header,.site-footer,.ad-slot,.sidebar,.cookie,.totop,.noprint{display:none!important}}
h2[id],h3[id],[id^="day"]{scroll-margin-top:84px}