/* Posture micro-exercises — flat layout */
:root {
  --primary: #72747a;
  --primary-dark: #5a5c61;
  --text: #1a1c1e;
  --text-muted: #3d4044;
  --bg-light: #f4f5f6;
  --bg-dark: #2d2f33;
  --bg-accent: #e8e9eb;
  --white: #ffffff;
  --contrast: #ffffff;
  --shadow: 0 4px 20px rgba(26, 28, 30, 0.12);
  --radius: 4px;
  --max: 1140px;
  --font: "Segoe UI", system-ui, -apple-system, sans-serif;
}

*,
*::before,
*::after {
  box-sizing: border-box;
}

html {
  scroll-behavior: smooth;
}

body {
  margin: 0;
  font-family: var(--font);
  font-size: 1rem;
  line-height: 1.65;
  color: var(--text);
  background: var(--bg-light);
}

img {
  max-width: 100%;
  height: auto;
  display: block;
}

a {
  color: var(--primary-dark);
  text-decoration: underline;
  text-underline-offset: 2px;
}

a:hover {
  color: var(--text);
}

h1, h2, h3, h4 {
  line-height: 1.25;
  color: var(--text);
  margin-top: 0;
}

h1 { font-size: clamp(1.75rem, 4vw, 2.5rem); }
h2 { font-size: clamp(1.35rem, 3vw, 1.85rem); margin-bottom: 1rem; }
h3 { font-size: 1.15rem; }

p { margin: 0 0 1rem; }

ul, ol {
  margin: 0 0 1rem;
  padding-left: 1.35rem;
}

.skip-link {
  position: absolute;
  left: -9999px;
  top: 0;
  background: var(--text);
  color: var(--white);
  padding: 0.5rem 1rem;
  z-index: 10000;
}

.skip-link:focus {
  left: 0;
}

/* Header */
.site-header {
  background: var(--white);
  border-bottom: 2px solid var(--primary);
  position: sticky;
  top: 0;
  z-index: 900;
}

.header-inner {
  max-width: var(--max);
  margin: 0 auto;
  padding: 0.75rem 1rem;
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 1rem;
}

.logo-link {
  display: flex;
  align-items: center;
  gap: 0.6rem;
  text-decoration: none;
  color: var(--text);
  font-weight: 700;
  font-size: 0.95rem;
}

.logo-link img {
  width: 42px;
  height: 42px;
}

.logo-text {
  max-width: 180px;
  line-height: 1.2;
}

.nav-toggle {
  display: none;
  background: var(--primary);
  color: var(--white);
  border: none;
  padding: 0.5rem 0.75rem;
  font-size: 0.9rem;
  cursor: pointer;
  border-radius: var(--radius);
}

.main-nav ul {
  list-style: none;
  margin: 0;
  padding: 0;
  display: flex;
  flex-wrap: wrap;
  gap: 0.25rem 1.25rem;
}

.main-nav a {
  text-decoration: none;
  color: var(--text);
  font-weight: 500;
  padding: 0.25rem 0;
}

.main-nav a:hover,
.main-nav a[aria-current="page"] {
  color: var(--primary-dark);
  text-decoration: underline;
}

/* Hero */
.hero {
  position: relative;
  min-height: 420px;
  display: flex;
  align-items: center;
  background: var(--bg-dark) center/cover no-repeat;
  color: var(--white);
  overflow: hidden;
}

.hero::before {
  content: "";
  position: absolute;
  inset: 0;
  background: linear-gradient(135deg, rgba(45, 47, 51, 0.88) 0%, rgba(114, 116, 122, 0.75) 100%);
  transition: opacity 0.4s ease;
}

.hero:hover::before {
  opacity: 0.82;
}

.hero-inner {
  position: relative;
  z-index: 1;
  max-width: var(--max);
  margin: 0 auto;
  padding: 3rem 1rem;
  width: 100%;
}

.hero h1 {
  color: var(--white);
  margin-bottom: 0.75rem;
  transform: translateY(0);
  transition: transform 0.35s ease;
}

.hero:hover h1 {
  transform: translateY(-4px);
}

.hero-lead {
  font-size: 1.1rem;
  max-width: 640px;
  margin-bottom: 1.5rem;
  color: #f0f1f2;
}

.hero-cta {
  display: inline-block;
  background: var(--white);
  color: var(--text);
  padding: 0.65rem 1.35rem;
  text-decoration: none;
  font-weight: 600;
  border-radius: var(--radius);
  transition: background 0.25s, transform 0.25s;
}

.hero-cta:hover {
  background: var(--bg-accent);
  color: var(--text);
  transform: scale(1.03);
}

.hero-badge {
  display: inline-flex;
  align-items: center;
  gap: 0.35rem;
  background: rgba(255, 255, 255, 0.15);
  padding: 0.35rem 0.75rem;
  border-radius: var(--radius);
  font-size: 0.85rem;
  margin-bottom: 1rem;
}

.hero-badge .material-icons {
  font-size: 1.1rem;
}

/* Sections */
.section {
  padding: 3rem 1rem;
}

.section-inner {
  max-width: var(--max);
  margin: 0 auto;
}

.section-alt {
  background: var(--bg-accent);
  color: var(--text);
}

.section-dark {
  background: var(--bg-dark);
  color: var(--white);
}

.section-dark h2,
.section-dark h3 {
  color: var(--white);
}

.section-primary {
  background: var(--primary);
  color: var(--white);
}

.section-primary h2,
.section-primary h3,
.section-primary p,
.section-primary li {
  color: var(--white);
}

.section-primary a {
  color: var(--white);
  font-weight: 600;
}

/* Grid layouts */
.grid-2 {
  display: grid;
  gap: 2rem;
  grid-template-columns: 1fr 1fr;
}

.grid-3 {
  display: grid;
  gap: 1.5rem;
  grid-template-columns: repeat(3, 1fr);
}

.card {
  background: var(--white);
  padding: 1.5rem;
  border-radius: var(--radius);
  box-shadow: var(--shadow);
  color: var(--text);
}

.section-dark .card {
  background: rgba(255, 255, 255, 0.08);
  color: var(--white);
}

.section-dark .card h3 {
  color: var(--white);
}

.icon-heading {
  display: flex;
  align-items: flex-start;
  gap: 0.75rem;
  margin-bottom: 1rem;
}

.icon-heading .material-icons {
  color: var(--primary);
  font-size: 2rem;
  flex-shrink: 0;
}

.section-dark .icon-heading .material-icons,
.section-primary .icon-heading .material-icons {
  color: var(--white);
}

/* Image + text block */
.media-block {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 2rem;
  align-items: center;
}

.media-block img {
  border-radius: var(--radius);
  box-shadow: var(--shadow);
  width: 100%;
  object-fit: cover;
  min-height: 220px;
}

/* Steps / numbered */
.steps-list {
  counter-reset: step;
  list-style: none;
  padding: 0;
  margin: 0;
}

.steps-list li {
  counter-increment: step;
  padding: 1rem 1rem 1rem 3.5rem;
  position: relative;
  margin-bottom: 0.75rem;
  background: var(--white);
  border-left: 4px solid var(--primary);
  border-radius: var(--radius);
}

.steps-list li::before {
  content: counter(step);
  position: absolute;
  left: 1rem;
  top: 1rem;
  font-weight: 700;
  color: var(--primary);
  font-size: 1.25rem;
}

/* FAQ */
.faq-item {
  border-bottom: 1px solid rgba(26, 28, 30, 0.15);
  padding: 1rem 0;
}

.faq-item summary {
  cursor: pointer;
  font-weight: 600;
 
  list-style: none;
  display: flex;
  align-items: center;
  gap: 0.5rem;
}

.faq-item summary::-webkit-details-marker {
  display: none;
}

.faq-item summary .material-icons {
  color: var(--primary);
}

.section-primary .faq-item {
  border-bottom-color: rgba(255, 255, 255, 0.25);
}

.section-primary .faq-item summary,
.section-primary .faq-item p {
  color: var(--white);
}

.section-primary .faq-item summary .material-icons {
  color: var(--white);
}

.cookie-banner .btn-outline:hover {
  background: var(--white);
  color: var(--text);
}

/* Calendar table */
.calendar-table {
  width: 100%;
  border-collapse: collapse;
  background: var(--white);
  border-radius: var(--radius);
  overflow: hidden;
  box-shadow: var(--shadow);
}

.calendar-table th,
.calendar-table td {
  padding: 0.75rem 1rem;
  text-align: left;
  border-bottom: 1px solid var(--bg-accent);
  color: var(--text);
}

.calendar-table th {
  background: var(--primary);
  color: var(--white);
}

/* Buttons as links */
.btn {
  display: inline-block;
  padding: 0.6rem 1.25rem;
  background: var(--primary);
  color: var(--white);
  text-decoration: none;
  font-weight: 600;
  border-radius: var(--radius);
  border: none;
  cursor: pointer;
  font-size: 1rem;
  font-family: inherit;
}

.btn:hover {
  background: var(--primary-dark);
  color: var(--white);
}

.btn-outline {
  background: transparent;
  border: 2px solid var(--primary);
  color: var(--primary-dark);
}

.btn-outline:hover {
  background: var(--primary);
  color: var(--white);
}

.btn-group {
  display: flex;
  flex-wrap: wrap;
  gap: 0.75rem;
  margin-top: 1rem;
}

/* Disclaimer */
.disclaimer-bar {
  background: #3d4044;
  color: var(--white);
  padding: 0.75rem 1rem;
  font-size: 0.85rem;
  line-height: 1.55;
  text-align: center;
}

.disclaimer-bar strong {
  font-weight: 700;
}

.disclaimer-bar p {
  margin: 0;
  max-width: var(--max);
  margin-inline: auto;
}

/* Footer */
.site-footer {
  background: var(--text);
  color: #e8e9eb;
  padding: 2.5rem 1rem 1.5rem;
}

.footer-inner {
  max-width: var(--max);
  margin: 0 auto;
  display: grid;
  gap: 1.5rem;
  grid-template-columns: 2fr 1fr 1fr;
}

.site-footer a {
  color: #d0d2d5;
}

.site-footer a:hover {
  color: var(--white);
}

.footer-nav ul {
  list-style: none;
  padding: 0;
  margin: 0;
}

.footer-nav li {
  margin-bottom: 0.4rem;
}

.footer-bottom {
  max-width: var(--max);
  margin: 1.5rem auto 0;
  padding-top: 1rem;
  border-top: 1px solid rgba(255, 255, 255, 0.2);
  font-size: 0.9rem;
  text-align: center;
}

.footer-legal {
  font-size: 0.85rem;
  line-height: 1.55;
  margin-top: 0.75rem;
  color: #c8cacd;
}

.footer-link-btn {
  background: none;
  border: none;
  color: var(--white);
  text-decoration: underline;
  cursor: pointer;
  font: inherit;
  padding: 0;
  margin-left: 0.25rem;
}

.footer-link-btn:hover {
  color: #e8e9eb;
}

.form-notice {
  font-size: 0.9rem;
  line-height: 1.55;
  margin-bottom: 1rem;
  color: var(--text-muted);
  padding: 0.75rem 1rem;
  background: var(--bg-accent);
  border-radius: var(--radius);
}

/* Contact form */
.contact-form {
  max-width: 520px;
}

.form-group {
  margin-bottom: 1rem;
}

.form-group label {
  display: block;
  font-weight: 600;
  margin-bottom: 0.35rem;
  color: var(--text);
}

.form-group input,
.form-group textarea {
  width: 100%;
  padding: 0.65rem 0.75rem;
  border: 2px solid var(--primary);
  border-radius: var(--radius);
  font-family: inherit;
  font-size: 1rem;
  background: var(--white);
  color: var(--text);
}

.form-group textarea {
  min-height: 140px;
  resize: vertical;
}

.checkbox-group {
  display: flex;
  gap: 0.5rem;
  align-items: flex-start;
}

.checkbox-group input {
  width: auto;
  margin-top: 0.25rem;
}

.map-wrap {
  border-radius: var(--radius);
  overflow: hidden;
  box-shadow: var(--shadow);
}

.map-wrap iframe {
  width: 100%;
  height: 320px;
  border: 0;
  display: block;
}

.contact-details {
  list-style: none;
  padding: 0;
}

.contact-details li {
  display: flex;
  gap: 0.5rem;
  margin-bottom: 0.75rem;
  align-items: flex-start;
}

.contact-details .material-icons {
  color: var(--primary);
}

/* Success page */
.success-box {
  text-align: center;
  padding: 4rem 1rem;
  max-width: 560px;
  margin: 0 auto;
}

.success-box .material-icons {
  font-size: 4rem;
  color: var(--primary);
}

/* Policy pages */
.policy-content {
  max-width: 800px;
  margin: 0 auto;
}

.policy-content h2 {
  margin-top: 2rem;
}

/* Cookie banner */
.cookie-banner {
  position: fixed;
  bottom: 0;
  left: 0;
  right: 0;
  background: var(--text);
  color: var(--white);
  padding: 1rem;
  z-index: 9999;
  box-shadow: 0 -4px 24px rgba(0, 0, 0, 0.25);
  display: none;
}

.cookie-banner.is-visible {
  display: block;
}

.cookie-banner-inner {
  max-width: var(--max);
  margin: 0 auto;
}

.cookie-banner p {
  margin-bottom: 0.75rem;
  font-size: 0.9rem;
}

.cookie-actions {
  display: flex;
  flex-wrap: wrap;
  gap: 0.5rem;
}

.cookie-actions .btn {
  font-size: 0.85rem;
  padding: 0.5rem 1rem;
}

.cookie-settings-panel {
  display: none;
  margin-top: 1rem;
  padding-top: 1rem;
  border-top: 1px solid rgba(255, 255, 255, 0.2);
}

.cookie-settings-panel.is-open {
  display: block;
}

.cookie-toggle {
  display: flex;
  justify-content: space-between;
  align-items: center;
  padding: 0.5rem 0;
  gap: 1rem;
}

.cookie-toggle label {
  font-size: 0.9rem;
}

.cookie-toggle input[type="checkbox"]:disabled {
  opacity: 0.6;
}

/* Highlight boxes */
.tip-box {
  background: var(--white);
  border-left: 4px solid var(--primary);
  padding: 1rem 1.25rem;
  margin: 1rem 0;
  border-radius: 0 var(--radius) var(--radius) 0;
}

.section-dark .tip-box {
  background: rgba(255, 255, 255, 0.1);
  border-left-color: var(--white);
}

/* Tag list */
.tag-list {
  display: flex;
  flex-wrap: wrap;
  gap: 0.5rem;
  list-style: none;
  padding: 0;
  margin: 0 0 1rem;
}

.tag-list li {
  background: var(--primary);
  color: var(--white);
  padding: 0.25rem 0.65rem;
  font-size: 0.85rem;
  border-radius: var(--radius);
}

/* Responsive */
@media (max-width: 900px) {
  .grid-2,
  .grid-3,
  .media-block,
  .footer-inner {
    grid-template-columns: 1fr;
  }
}

@media (max-width: 768px) {
  .nav-toggle {
    display: block;
  }

  .main-nav {
    position: absolute;
    top: 100%;
    left: 0;
    right: 0;
    background: var(--white);
    border-bottom: 2px solid var(--primary);
    max-height: 0;
    overflow: hidden;
    transition: max-height 0.3s ease;
  }

  .main-nav.is-open {
    max-height: 420px;
  }

  .main-nav ul {
    flex-direction: column;
    padding: 1rem;
    gap: 0.5rem;
  }

  .header-inner {
    flex-wrap: wrap;
    position: relative;
  }
}

@media (max-width: 320px) {
  body {
    font-size: 0.9rem;
  }

  .hero {
    min-height: 320px;
  }

  .hero-inner {
    padding: 2rem 0.75rem;
  }

  .section {
    padding: 2rem 0.75rem;
  }

  .logo-text {
    font-size: 0.8rem;
    max-width: 140px;
  }

  .cookie-actions {
    flex-direction: column;
  }

  .cookie-actions .btn {
    width: 100%;
    text-align: center;
  }
}