/* ===== RESET & BASE STYLES ===== */
* {
    margin: 0;
    padding: 0;
    box-sizing: border-box;
}

:root {
    --primary-color: #2c5aa0;
    --secondary-color: #e67e22;
    --accent-color: #27ae60;
    --dark: #2c3e50;
    --light: #ecf0f1;
    --gray: #95a5a6;
    --white: #ffffff;
    --danger: #e74c3c;
    --warning: #f39c12;
    
    /* Muscle group colors */
    --chest-color: #e74c3c;
    --back-color: #3498db;
    --bicep-color: #9b59b6;
    --tricep-color: #1abc9c;
    --shoulder-color: #f39c12;
    --abdomen-color: #27ae60;
    --leg-color: #34495e;
    --calf-color: #95a5a6;
}

body {
    font-family: 'Segoe UI', Tahoma, Geneva, Verdana, sans-serif;
    line-height: 1.6;
    color: var(--dark);
    background-color: var(--light);
}

.container {
    max-width: 1200px;
    margin: 0 auto;
    padding: 0 20px;
}

/* ===== NAVIGATION ===== */
.navbar {
    background-color: var(--dark);
    color: var(--white);
    position: sticky;
    top: 0;
    z-index: 1000;
    box-shadow: 0 2px 5px rgba(0,0,0,0.1);
}

.nav-container {
    max-width: 1200px;
    margin: 0 auto;
    display: flex;
    justify-content: space-between;
    align-items: center;
    padding: 0 20px;
}

.logo {
    font-size: 1.5rem;
    font-weight: bold;
    color: var(--secondary-color);
    padding: 1rem 0;
}

.nav-menu {
    list-style: none;
    display: flex;
    gap: 0;
}

.nav-menu li {
    position: relative;
}

.nav-menu a {
    color: var(--white);
    text-decoration: none;
    padding: 1rem 1.2rem;
    display: block;
    transition: background-color 0.3s;
}

.nav-menu a:hover,
.nav-menu a.active {
    background-color: var(--primary-color);
}

/* Dropdown */
.dropdown-menu {
    display: none;
    position: absolute;
    top: 100%;
    left: 0;
    background-color: var(--dark);
    min-width: 200px;
    list-style: none;
    box-shadow: 0 4px 6px rgba(0,0,0,0.1);
}

.dropdown:hover .dropdown-menu {
    display: block;
}

.dropdown-menu li {
    border-top: 1px solid rgba(255,255,255,0.1);
}

.dropdown-menu a {
    padding: 0.8rem 1.2rem;
}

.dropdown-menu a:hover {
    background-color: var(--primary-color);
}

/* Mobile menu toggle */
.menu-toggle {
    display: none;
    flex-direction: column;
    background: none;
    border: none;
    cursor: pointer;
    padding: 1rem 0;
}

.menu-toggle span {
    width: 25px;
    height: 3px;
    background-color: var(--white);
    margin: 3px 0;
    transition: 0.3s;
}

/* ===== HERO SECTION ===== */
.hero {
    background: linear-gradient(135deg, var(--primary-color), var(--secondary-color));
    color: var(--white);
    text-align: center;
    padding: 4rem 0;
}

.hero h1 {
    font-size: 3rem;
    margin-bottom: 0.5rem;
}

.hero h2 {
    font-size: 1.5rem;
    font-weight: 300;
}

/* ===== SECTIONS ===== */
section {
    padding: 3rem 0;
}

section:nth-child(even) {
    background-color: var(--white);
}

h2 {
    font-size: 2rem;
    margin-bottom: 1.5rem;
    color: var(--primary-color);
    text-align: center;
}

h3 {
    font-size: 1.3rem;
    margin-bottom: 0.8rem;
    color: var(--dark);
}

/* ===== CRISIS & SOLUTION ===== */
.crisis-solution {
    background-color: var(--white);
}

.crisis-solution .container {
    display: grid;
    grid-template-columns: 1fr 1fr;
    gap: 2rem;
}

.crisis,
.solution {
    padding: 2rem;
    border-radius: 8px;
}

.crisis {
    background-color: #ffe6e6;
    border-left: 4px solid var(--danger);
}

.solution {
    background-color: #e6f7ff;
    border-left: 4px solid var(--accent-color);
}

/* ===== PROGRAM ===== */
.program {
    background-color: var(--primary-color);
    color: var(--white);
}

.program h2 {
    color: var(--white);
}

.program-details {
    text-align: center;
    font-size: 1.1rem;
}

.program-details p {
    margin: 0.8rem 0;
}

/* ===== PRINCIPLES ===== */
.principles .container {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));
    gap: 1.5rem;
}

.principle-card {
    background-color: var(--white);
    padding: 1.5rem;
    border-radius: 8px;
    box-shadow: 0 2px 5px rgba(0,0,0,0.1);
    transition: transform 0.3s;
}

.principle-card:hover {
    transform: translateY(-5px);
    box-shadow: 0 4px 10px rgba(0,0,0,0.15);
}

.principle-card h3 {
    color: var(--primary-color);
    border-bottom: 2px solid var(--secondary-color);
    padding-bottom: 0.5rem;
    margin-bottom: 1rem;
}

.principle-card ul {
    margin-left: 1.5rem;
}

.principle-card li {
    margin: 0.5rem 0;
}

.highlight {
    font-weight: bold;
    color: var(--secondary-color);
    font-style: italic;
}

/* ===== CURRICULUM PREVIEW ===== */
.curriculum-grid {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
    gap: 1rem;
    margin-top: 2rem;
}

.curriculum-tile {
    background: linear-gradient(135deg, var(--primary-color), var(--dark));
    color: var(--white);
    padding: 3rem 1rem;
    text-align: center;
    border-radius: 8px;
    text-decoration: none;
    transition: transform 0.3s, box-shadow 0.3s;
}

.curriculum-tile:hover {
    transform: scale(1.05);
    box-shadow: 0 5px 15px rgba(0,0,0,0.3);
}

.curriculum-tile h3 {
    color: var(--white);
}

/* ===== CTA SECTION ===== */
.cta {
    background: linear-gradient(135deg, var(--dark), var(--primary-color));
    color: var(--white);
    text-align: center;
}

.cta h2 {
    color: var(--white);
}

.cta-buttons {
    display: flex;
    gap: 1rem;
    justify-content: center;
    margin-top: 2rem;
}

.btn {
    padding: 1rem 2rem;
    border-radius: 5px;
    text-decoration: none;
    font-weight: bold;
    transition: transform 0.3s, box-shadow 0.3s;
    display: inline-block;
}

.btn:hover {
    transform: translateY(-3px);
    box-shadow: 0 5px 15px rgba(0,0,0,0.3);
}

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

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

/* ===== FOOTER ===== */
footer {
    background-color: var(--dark);
    color: var(--white);
    text-align: center;
    padding: 2rem 0;
}

footer p {
    margin: 0.5rem 0;
}

/* ===== RESPONSIVE DESIGN ===== */
@media (max-width: 768px) {
    .nav-menu {
        display: none;
        flex-direction: column;
        position: absolute;
        top: 100%;
        left: 0;
        width: 100%;
        background-color: var(--dark);
    }

    .nav-menu.active {
        display: flex;
    }

    .menu-toggle {
        display: flex;
    }

    .nav-menu li {
        border-top: 1px solid rgba(255,255,255,0.1);
    }

    .dropdown-menu {
        position: static;
        box-shadow: none;
    }

    .crisis-solution .container {
        grid-template-columns: 1fr;
    }

    .hero h1 {
        font-size: 2rem;
    }

    .hero h2 {
        font-size: 1.2rem;
    }

    .cta-buttons {
        flex-direction: column;
        align-items: center;
    }

    .btn {
        width: 100%;
        max-width: 300px;
    }
}

/* ===== UTILITY CLASSES ===== */
.text-center {
    text-align: center;
}

.mt-1 { margin-top: 0.5rem; }
.mt-2 { margin-top: 1rem; }
.mt-3 { margin-top: 1.5rem; }
.mt-4 { margin-top: 2rem; }

.mb-1 { margin-bottom: 0.5rem; }
.mb-2 { margin-bottom: 1rem; }
.mb-3 { margin-bottom: 1.5rem; }
.mb-4 { margin-bottom: 2rem; }

.p-1 { padding: 0.5rem; }
.p-2 { padding: 1rem; }
.p-3 { padding: 1.5rem; }
.p-4 { padding: 2rem; }