:root{--ink:#172a28;--muted:#6c7b78;--teal:#1f6258;--teal-dark:#164b44;--mint:#e5f2ed;--paper:#f6f8f7;--white:#fff;--line:#e2e9e6;--orange:#e9a76b;--danger:#b33b42;--shadow:0 12px 40px rgba(26,55,48,.07);--radius:20px}
*{box-sizing:border-box}html{scroll-behavior:smooth}body{margin:0;background:var(--paper);color:var(--ink);font-family:'DM Sans',sans-serif;line-height:1.6}h1,h2,h3,h4{font-family:Manrope,sans-serif;line-height:1.15;letter-spacing:-.035em;margin:0 0 .7rem}h1{font-size:clamp(2.2rem,5vw,4.7rem)}h2{font-size:clamp(1.6rem,3vw,2.5rem)}h3{font-size:1.18rem}p{margin:.3rem 0 1rem;color:var(--muted)}a{color:var(--teal);text-decoration:none}a:hover{color:var(--teal-dark)}button,input,select,textarea{font:inherit}button,.btn{cursor:pointer;border:0;border-radius:999px;padding:12px 18px;font-weight:700;display:inline-flex;align-items:center;justify-content:center;gap:8px;transition:.2s}button:hover,.btn:hover{transform:translateY(-1px)}.btn-dark{background:var(--ink);color:white}.btn-dark:hover{color:white;background:var(--teal-dark)}.btn-primary{background:var(--teal);color:white}.btn-primary:hover{color:white;background:var(--teal-dark)}.btn-soft{background:var(--mint);color:var(--teal)}.btn-outline{border:1px solid var(--line);background:white;color:var(--ink)}.btn-sm{padding:9px 15px;font-size:.9rem}.topbar{height:84px;padding:0 clamp(18px,5vw,72px);display:flex;align-items:center;justify-content:space-between;background:rgba(255,255,255,.9);border-bottom:1px solid var(--line);position:sticky;top:0;z-index:20;backdrop-filter:blur(12px)}.brand{display:flex;align-items:center;gap:11px;color:var(--ink);font-family:Manrope;font-size:1.15rem;font-weight:800}.brand small{display:block;font:600 .55rem 'DM Sans';letter-spacing:.16em;color:var(--muted)}.brand-mark{width:42px;height:42px;border-radius:14px;background:var(--teal);color:white;display:grid;place-items:center;font-weight:800;font-size:1.4rem}.main-nav{display:flex;align-items:center;gap:25px;font-size:.92rem;font-weight:600}.main-nav a{color:var(--muted)}.main-nav a:hover,.main-nav .nav-user{color:var(--ink)}.nav-toggle{display:none;background:white;border:1px solid var(--line)}.page-shell{max-width:1240px;margin:auto;padding:34px clamp(16px,4vw,42px) 70px;min-height:65vh}.hero{padding:clamp(30px,6vw,76px);border-radius:30px;background:linear-gradient(125deg,#e6f1ec 0%,#f7f8f4 62%,#f4e7d9 100%);display:grid;grid-template-columns:1.2fr .8fr;gap:30px;align-items:center;overflow:hidden}.hero p{max-width:560px;font-size:1.1rem}.eyebrow{font-size:.73rem;font-weight:800;text-transform:uppercase;letter-spacing:.16em;color:var(--teal);margin-bottom:14px}.hero-art{min-height:300px;border-radius:26px;background:linear-gradient(145deg,#164b44,#478579);color:white;padding:28px;display:flex;flex-direction:column;justify-content:space-between;position:relative;overflow:hidden}.hero-art:after{content:'';position:absolute;width:240px;height:240px;border:1px solid rgba(255,255,255,.25);border-radius:50%;right:-45px;top:-30px;box-shadow:0 0 0 28px rgba(255,255,255,.04),0 0 0 58px rgba(255,255,255,.04)}.hero-art .big-number{font:800 5rem Manrope;letter-spacing:-.08em}.hero-art p{color:#d4e7e1}.section{margin:54px 0}.section-head{display:flex;justify-content:space-between;align-items:end;gap:18px;margin-bottom:22px}.section-head p{margin:0}.grid{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:18px}.grid-2{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:18px}.card{background:white;border:1px solid var(--line);border-radius:var(--radius);padding:23px;box-shadow:0 3px 16px rgba(26,55,48,.025)}.card h3{margin-top:5px}.card p:last-child{margin-bottom:0}.stat-card{display:flex;justify-content:space-between;gap:15px;align-items:start}.stat-number{font:800 2.1rem Manrope;letter-spacing:-.05em}.stat-icon{width:44px;height:44px;display:grid;place-items:center;border-radius:15px;background:var(--mint);font-size:1.2rem}.pill{display:inline-flex;padding:5px 10px;border-radius:999px;background:var(--mint);color:var(--teal);font-size:.76rem;font-weight:800}.muted{color:var(--muted)}.split{display:grid;grid-template-columns:1fr 300px;gap:22px}.form-card{max-width:560px;margin:24px auto}.form-group{display:grid;gap:7px;margin-bottom:17px}.form-group label{font-weight:700;font-size:.9rem}.form-control{width:100%;padding:13px 14px;border:1px solid #dce5e1;border-radius:12px;background:#fff;color:var(--ink);outline:none}.form-control:focus{border-color:var(--teal);box-shadow:0 0 0 3px #1f62581a}.form-help{font-size:.82rem;color:var(--muted)}.alert{padding:13px 16px;border-radius:12px;margin-bottom:15px;background:#e5f2ed;color:#245d50}.alert-danger,.alert-error{background:#ffeded;color:#91373c}.alert-warning{background:#fff4df;color:#815819}.table-wrap{overflow:auto;background:white;border:1px solid var(--line);border-radius:16px}.data-table{width:100%;border-collapse:collapse;min-width:650px}.data-table th,.data-table td{text-align:left;padding:14px 16px;border-bottom:1px solid var(--line);vertical-align:middle}.data-table th{background:#f8faf9;color:var(--muted);font-size:.76rem;text-transform:uppercase;letter-spacing:.08em}.data-table tr:last-child td{border-bottom:0}.exercise-image{width:100%;height:200px;object-fit:cover;border-radius:15px;background:#e5efeb}.exercise-placeholder{height:200px;border-radius:15px;background:linear-gradient(140deg,#e0eee8,#f7e8d9);display:grid;place-items:center;font-size:3rem}.exercise-meta{display:flex;gap:8px;flex-wrap:wrap;margin:12px 0}.video-frame{width:100%;aspect-ratio:16/9;border:0;border-radius:18px;background:#e7eeeb}.check-row{display:flex;align-items:center;gap:12px;padding:14px;border-bottom:1px solid var(--line)}.check-row:last-child{border-bottom:0}.check-row input{width:19px;height:19px;accent-color:var(--teal)}.timer{font:800 2.4rem Manrope;letter-spacing:-.05em}.progress-track{height:9px;background:#e6ece9;border-radius:99px;overflow:hidden}.progress-track span{display:block;height:100%;background:var(--teal);border-radius:99px}.empty-state{text-align:center;padding:50px 20px}.empty-state .empty-icon{font-size:2.8rem;margin-bottom:12px}.page-heading{display:flex;align-items:end;justify-content:space-between;gap:18px;margin-bottom:26px}.page-heading p{margin:0}.site-footer{border-top:1px solid var(--line);padding:35px clamp(18px,5vw,72px);display:grid;grid-template-columns:1fr auto;gap:18px;background:white}.footer-brand .brand-mark{width:36px;height:36px;border-radius:12px;font-size:1.1rem}.site-footer p{margin:.7rem 0 0;font-size:.9rem}.footer-links{display:flex;gap:20px;align-items:center;flex-wrap:wrap}.footer-links a{font-size:.9rem;font-weight:600}.copyright{grid-column:1/-1;border-top:1px solid var(--line);padding-top:16px}.admin-layout{display:grid;grid-template-columns:210px minmax(0,1fr);gap:25px;margin-top:12px}.admin-sidebar{background:white;border:1px solid var(--line);border-radius:18px;padding:18px;height:max-content;position:sticky;top:105px}.admin-sidebar a{display:block;padding:11px 12px;border-radius:10px;color:var(--muted);font-weight:600;font-size:.9rem}.admin-sidebar a:hover{background:var(--mint);color:var(--teal)}.admin-content{min-width:0}.admin-content>.page-heading{margin-top:3px}.actions{display:flex;gap:8px;flex-wrap:wrap}.tag{font-size:.78rem;background:#f0f3f1;border-radius:7px;padding:4px 8px;color:#4e5d58}.notice{padding:17px;border:1px dashed #bdcec6;border-radius:14px;background:#fbfdfc}.two-col-form{display:grid;grid-template-columns:1fr 1fr;gap:0 16px}.span-2{grid-column:1/-1}.media-preview{max-width:100%;max-height:220px;border-radius:14px}.calendar-grid{display:grid;grid-template-columns:repeat(7,minmax(0,1fr));gap:7px}.calendar-day{background:white;border:1px solid var(--line);border-radius:12px;padding:12px 7px;min-height:85px;text-align:center}.calendar-day strong{display:block}.calendar-day.done{background:var(--mint);border-color:#b6d9cc}.calendar-day.rest{background:#f7eee4}.small{font-size:.84rem}.divider{height:1px;background:var(--line);margin:20px 0}
@media(max-width:900px){.grid{grid-template-columns:repeat(2,minmax(0,1fr))}.hero{grid-template-columns:1fr}.hero-art{min-height:220px}.split{grid-template-columns:1fr}.admin-layout{grid-template-columns:1fr}.admin-sidebar{position:static;display:flex;gap:4px;overflow:auto}.admin-sidebar .eyebrow{display:none}.admin-sidebar a{white-space:nowrap}.main-nav{gap:14px}}
@media(max-width:640px){.topbar{height:72px}.nav-toggle{display:inline-flex}.main-nav{display:none;position:absolute;top:71px;left:0;right:0;padding:18px;background:white;border-bottom:1px solid var(--line);flex-direction:column;align-items:stretch}.nav-open .main-nav{display:flex}.main-nav a{padding:8px}.page-shell{padding-top:22px}.grid,.grid-2{grid-template-columns:1fr}.hero{padding:27px 22px;border-radius:22px}.hero h1{font-size:2.5rem}.hero-art .big-number{font-size:4rem}.section{margin:38px 0}.section-head,.page-heading{align-items:start;flex-direction:column}.site-footer{grid-template-columns:1fr}.copyright{grid-column:auto}.two-col-form{grid-template-columns:1fr}.span-2{grid-column:auto}.calendar-grid{gap:4px}.calendar-day{padding:7px 2px;min-height:64px;font-size:.8rem}.admin-sidebar{padding:9px}.admin-sidebar a{font-size:.8rem;padding:9px}.card{padding:18px}}