/* Exercise Explorer stylesheet */
@font-face{font-family:"Share Tech";src:url(fonts/sharetech-latin.woff2) format("woff2");font-weight:400;font-display:swap}
@font-face{font-family:Inter;src:url(fonts/inter-latin.woff2) format("woff2");font-weight:400 700;font-display:swap}
:root{color-scheme:light;--bg:#f7f8fa;--fg:#0e1626;--muted:#4b5870;--line:rgba(15,23,42,.12);--card:#fff;--soft:#eef2f6;--accent:#0b6b5c;--accent2:#f97316;--r:16px;
--ff-d:"Share Tech","Segoe UI Variable Display","Segoe UI",system-ui,sans-serif;--ff:Inter,"Segoe UI Variable Text","Segoe UI",system-ui,-apple-system,Roboto,sans-serif;
--grad:linear-gradient(100deg,#34d399 0%,#22d3ee 50%,#f97316 100%)}
*{box-sizing:border-box}
html{background:var(--bg);scroll-behavior:smooth;scroll-padding-top:84px}
body{margin:0;color:var(--fg);font:17px/1.65 var(--ff);-webkit-font-smoothing:antialiased;overflow-x:hidden}
body::before{content:"";position:fixed;inset:-20%;z-index:-1;pointer-events:none;background:radial-gradient(640px 420px at 10% 6%,rgba(52,211,153,.18),transparent 62%),radial-gradient(720px 520px at 90% 16%,rgba(34,211,238,.14),transparent 62%),radial-gradient(820px 620px at 50% 105%,rgba(249,115,22,.10),transparent 62%)}
h1,h2,h3{font-family:var(--ff-d);font-weight:400;line-height:1.15;letter-spacing:-.02em;margin:0 0 .4em}
h1{font-size:clamp(2.1rem,5vw,3.4rem)}h2{font-size:clamp(1.5rem,3vw,2.1rem)}h3{font-size:1.2rem}
p{margin:0 0 1em}a{color:var(--accent);text-underline-offset:3px}
a:focus-visible,button:focus-visible,input:focus-visible,select:focus-visible{outline:3px solid #7dd3fc;outline-offset:2px;border-radius:8px}
.wrap{max-width:78rem;margin:0 auto;padding:0 20px}
.sr{position:absolute;width:1px;height:1px;overflow:hidden;clip:rect(0 0 0 0)}
.skip{position:absolute;left:-999px}.skip:focus{left:8px;top:8px;background:#fff;padding:8px 12px;z-index:99;border-radius:8px}
.muted{color:var(--muted)}.small{font-size:.9rem}
.eyebrow{font:400 .78rem/1 var(--ff-d);letter-spacing:.16em;text-transform:uppercase;color:var(--muted);margin:0 0 12px}
/* header */
header.site{position:sticky;top:0;z-index:50;--menu-bg:radial-gradient(ellipse 28% 140% at 8% 0%,rgba(255,254,235,.75),transparent 70%),radial-gradient(ellipse 22% 160% at 55% 100%,rgba(255,253,230,.55),transparent 70%),radial-gradient(ellipse 26% 140% at 96% 100%,rgba(255,254,238,.7),transparent 70%),linear-gradient(115deg,#fbf8dc 0%,#f6f2cd 45%,#f3eec2 100%);border-bottom:1px solid var(--line);transition:border-color .35s}
header.site::before{content:"";position:absolute;inset:0;z-index:-1;background:var(--menu-bg);backdrop-filter:blur(10px);transition:opacity .35s}
.bar{position:relative}
.bar::before{content:"";position:absolute;inset:0;z-index:-1;border-radius:20px;background:var(--menu-bg);box-shadow:0 10px 30px rgba(70,60,10,.2),0 0 0 1px rgba(15,23,42,.08);opacity:0;transition:opacity .35s}
header.site .bar{transition:transform .35s ease,max-width .35s ease,width .35s ease,padding .35s ease}
@media(min-width:901px){header.site.scrolled{border-bottom-color:transparent;pointer-events:none}
header.site.scrolled::before{opacity:0}
header.site.scrolled .bar{pointer-events:auto;transform:translateY(10px);width:calc(100% - 40px);max-width:calc(78rem - 40px);margin-left:auto;margin-right:auto}
header.site.scrolled .bar::before{opacity:1}}
@media(prefers-reduced-motion:reduce){header.site,header.site::before,.bar::before,header.site .bar{transition:none}}
.bar{display:flex;align-items:center;justify-content:space-between;gap:16px;min-height:64px}
.brand{display:flex;align-items:center;gap:10px;font:400 1.35rem/1 var(--ff-d);color:var(--fg);text-decoration:none}
.brand b{font-weight:400;color:var(--accent)}
nav#site-nav{display:flex;gap:6px}
nav#site-nav a{white-space:nowrap;color:var(--fg);text-decoration:none;padding:8px 14px;border-radius:99px;font-size:.95rem}
nav#site-nav a:hover,nav#site-nav a[aria-current]{background:var(--soft)}
nav#site-nav a[aria-current]{font-weight:600;background:#c7eccd}
.nav-btn{display:none;font:inherit;background:var(--card);border:1px solid var(--line);border-radius:99px;padding:8px 16px;cursor:pointer}
@media(max-width:900px){.nav-btn{display:block}.js nav#site-nav{display:none;position:static;order:2;flex:1 0 100%;flex-direction:column;background:rgba(255,255,255,.55);border-radius:14px;padding:6px 10px;margin:0 0 4px}.js nav#site-nav.open{display:flex}}
/* hero */
.hero{padding:clamp(48px,9vw,110px) 0 40px}
.hero h1 span{background:linear-gradient(100deg,#0b6b5c 0%,#0e7490 50%,#c2410c 100%);-webkit-background-clip:text;background-clip:text;color:transparent}
.lead{font-size:1.2rem;color:var(--muted);max-width:42rem}
.btn{display:inline-block;background:var(--fg);color:#fff;text-decoration:none;font-weight:600;border:0;border-radius:99px;padding:14px 26px;cursor:pointer;font:600 1rem var(--ff)}
.btn:hover{background:var(--accent)}.btn.alt{background:var(--card);color:var(--fg);border:1px solid var(--line)}.btn.alt:hover{background:var(--soft)}
.btns{display:flex;gap:12px;flex-wrap:wrap;margin-top:22px}
.stats{display:grid;grid-template-columns:repeat(auto-fit,minmax(150px,1fr));gap:14px;margin:30px 0 10px}
.stat{background:var(--card);border:1px solid var(--line);border-radius:var(--r);padding:16px 18px}
.stat b{display:block;font:400 2rem/1 var(--ff-d)}.stat span{color:var(--muted);font-size:.9rem}
section.blk{padding:34px 0}
/* group tiles */
.tiles{display:grid;grid-template-columns:repeat(auto-fill,minmax(220px,1fr));gap:12px}
.tile{display:block;background:var(--card);border:1px solid var(--line);border-left:5px solid var(--c,#999);border-radius:var(--r);padding:14px 16px;text-decoration:none;color:var(--fg)}
.tile:hover{box-shadow:0 6px 22px rgba(15,23,42,.10);transform:translateY(-1px)}
.tile b{display:block;font:400 1.1rem var(--ff-d)}.tile small{color:var(--muted)}
/* cards */
.cards{display:grid;grid-template-columns:repeat(auto-fill,minmax(290px,1fr));gap:14px}
.card{background:var(--card);border:1px solid var(--line);border-radius:var(--r);padding:16px 18px;display:flex;flex-direction:column;gap:8px}
.card.th{background-repeat:no-repeat;background-position:0 0,right center;background-size:100% 100%,cover}
.card h3{margin:0}.card h3 a{color:var(--fg);text-decoration:none}.card h3 a:hover{text-decoration:underline}
.card p{margin:0;color:var(--muted);font-size:.95rem}
.gdot{display:inline-block;width:10px;height:10px;border-radius:50%;background:var(--c,#999);margin-right:6px}
.gname{font-size:.78rem;color:var(--muted);text-transform:uppercase;letter-spacing:.08em}
.meta{display:flex;flex-wrap:wrap;gap:6px;margin-top:auto;padding-top:6px}
.chip{font-size:.78rem;background:var(--soft);border-radius:99px;padding:3px 10px;color:var(--fg)}
.chip.why{background:#d9f5ec;color:#064e3b}
.dots{letter-spacing:2px;color:var(--accent2)}
/* forms */
.panel{background:var(--card);border:1px solid var(--line);border-radius:var(--r);padding:22px;margin-bottom:16px}
fieldset{border:0;margin:0;padding:0}legend{font:400 1.25rem var(--ff-d);padding:0;margin-bottom:10px}
.opts{display:flex;flex-wrap:wrap;gap:8px}
.opts label{position:relative}
.opts input{position:absolute;opacity:0}
.opts span{display:inline-block;border:1px solid var(--line);background:var(--bg);border-radius:99px;padding:9px 16px;cursor:pointer;font-size:.95rem}
.opts input:checked+span{background:var(--fg);color:#fff;border-color:var(--fg)}
.opts input:focus-visible+span{outline:3px solid #7dd3fc;outline-offset:2px}
.hint{color:var(--muted);font-size:.9rem;margin:-4px 0 10px}
input[type=search],select{font:inherit;padding:12px 16px;border:1px solid var(--line);border-radius:12px;background:var(--card);width:100%;max-width:26rem}
.filters{display:flex;flex-wrap:wrap;gap:10px;align-items:center;margin-bottom:16px}
.filters select{width:auto}
#results h2{margin-top:10px}
.count{color:var(--muted);margin:0 0 14px}
/* regime page */
.crumbs{font-size:.9rem;color:var(--muted);margin:26px 0 6px}.crumbs a{color:var(--muted)}
.facts{display:grid;grid-template-columns:repeat(auto-fit,minmax(170px,1fr));gap:10px;margin:20px 0}
.fact{background:var(--card);border:1px solid var(--line);border-radius:14px;padding:12px 14px}
.fact small{display:block;color:var(--muted);font-size:.78rem;text-transform:uppercase;letter-spacing:.08em}
.fact b{font-weight:600}
.two{display:grid;grid-template-columns:2fr 1fr;gap:24px;align-items:start}
@media(max-width:860px){.two{grid-template-columns:1fr}}
.badge{display:inline-block;border-radius:99px;padding:3px 12px;font-size:.8rem;font-weight:600}
.badge.strong{background:#bbf7d0;color:#14532d}.badge.moderate{background:#fef08a;color:#713f12}.badge.limited{background:#fecaca;color:#7f1d1d}
.note{border-left:4px solid var(--accent2);background:#fff7ed;border-radius:0 12px 12px 0;padding:12px 16px;margin:16px 0}
ul.srcs{padding-left:1.1rem}ul.srcs a,.lead,.note{overflow-wrap:anywhere}.two>*{min-width:0}
/* footer */
footer.site{margin-top:60px;border-top:1px solid var(--line);background:var(--soft);padding:34px 0 24px}
.foot-top{display:flex;gap:24px;align-items:center;flex-wrap:wrap;margin-bottom:18px}
.foot-safe{background:var(--card);border:1px solid var(--line);border-radius:14px;padding:12px 18px;font-size:.9rem}.foot-safe p{margin:0}
.foot-bar{display:flex;flex-wrap:wrap;justify-content:space-between;gap:10px;margin-top:18px;font-size:.85rem;color:var(--muted)}
@media(prefers-reduced-motion:reduce){*{transition:none!important;scroll-behavior:auto!important}}

/* hero image */
.herob{position:relative;padding:0;min-height:min(78vh,640px);display:flex;align-items:center;overflow:hidden}
.hero-img{position:absolute;inset:0;width:100%;height:100%;object-fit:cover;object-position:78% 50%}
.herob::after{content:"";position:absolute;inset:0;background:linear-gradient(90deg,rgba(247,248,250,.95) 0%,rgba(247,248,250,.86) 32%,rgba(247,248,250,0) 64%)}
.hero-in{position:relative;z-index:1;width:100%;padding-top:56px;padding-bottom:56px}
.hero-in>*{max-width:36rem}
.herob .stats{margin:0}
@media(max-width:900px){.herob{display:block;min-height:0}.hero-img{position:static;height:auto;aspect-ratio:4/3;object-position:80% 50%}.herob::after{display:none}.hero-in{padding-top:28px;padding-bottom:20px}}

@media(max-width:900px){.herob.cat{min-height:0}.herob.cat .hero-img{aspect-ratio:16/9;object-position:85% 50%}}
@media(max-width:900px){.herob.cat::after{display:none}}

/* category hero: tall, image fades into the page, cards overlap the fade */
@media(min-width:1181px){
.herob.cat{min-height:min(46vw,680px);align-items:flex-start;margin-bottom:-150px;overflow:visible}
.herob.cat .hero-img{object-position:80% 0;-webkit-mask-image:linear-gradient(to bottom,#000 0%,#000 55%,transparent 100%);mask-image:linear-gradient(to bottom,#000 0%,#000 55%,transparent 100%)}
.herob.cat::after{background:linear-gradient(90deg,rgba(247,248,250,.97) 0%,rgba(247,248,250,.93) 38%,rgba(247,248,250,0) 66%);-webkit-mask-image:linear-gradient(to bottom,#000 0%,#000 55%,transparent 100%);mask-image:linear-gradient(to bottom,#000 0%,#000 55%,transparent 100%)}
.herob.cat .hero-in{padding-top:72px}
}
.cat-list{position:relative;z-index:2}
/* category finder */
.cf{box-shadow:0 8px 30px rgba(15,23,42,.08);margin-bottom:22px}
.cf h2{margin-bottom:.2em}
.fgrid{display:grid;grid-template-columns:repeat(auto-fit,minmax(210px,1fr));gap:12px;margin:14px 0 16px}
.fsel span{display:block;font-size:.82rem;color:var(--muted);margin-bottom:4px}
.fsel select{width:100%;max-width:none;padding:10px 12px}
.cf fieldset{margin-top:12px}.cf legend{font:600 .9rem var(--ff);margin-bottom:6px}
#cf-results{margin-top:18px}
#cf-results .hintbox{background:var(--soft);border-radius:12px;padding:12px 16px;color:var(--muted)}
.best{border:2px solid var(--accent)}
.badge.best-b{background:var(--accent);color:#fff;margin-bottom:6px}
.why-list{margin:.4rem 0 0;padding-left:1.1rem;color:var(--muted);font-size:.92rem}
.also{display:grid;grid-template-columns:repeat(auto-fill,minmax(290px,1fr));gap:14px;margin-top:10px}
.cf h3.sub{margin:18px 0 6px}
.badge.best-b{align-self:flex-start}

/* finder result rows: full width */
.rows{display:grid;gap:12px}
.rrow{display:grid;grid-template-columns:minmax(0,1.3fr) minmax(0,1.2fr) auto;gap:8px 28px;align-items:center;background:var(--card);border:1px solid var(--line);border-left:6px solid var(--c,#999);border-radius:var(--r);padding:18px 22px}
.rrow h3{margin:0 0 4px;font-size:1.3rem}.rrow h3 a{color:var(--fg);text-decoration:none}.rrow h3 a:hover{text-decoration:underline}
.rrow p{margin:0;color:var(--muted)}
.rrow .why-list{margin:0}
.rrow .rcare{margin:6px 0 0;color:var(--fg)}
.rmeta{display:flex;flex-direction:column;gap:10px;align-items:flex-start}
.rmeta .meta{margin:0;padding:0}
.rgo{font-weight:600;white-space:nowrap}
.rrow.best{background:linear-gradient(100deg,#d9f5ec 0%,#e8f7f1 55%,#f2fbf7 100%);border:2px solid var(--accent);border-left-width:8px;box-shadow:0 8px 26px rgba(11,107,92,.16);padding:26px 28px}
.rrow.best h3{font-size:1.75rem}
.rrow.best p{color:#1f3b35;font-size:1.05rem}
.rrow.best .why-list{color:#14352e;font-size:1rem}
.rrow.best .chip{background:#fff}
@media(max-width:900px){.rrow,.rrow.best{grid-template-columns:1fr}.rrow.best{padding:20px}}
/* align result columns across rows */
.rrow{grid-template-columns:minmax(0,38fr) minmax(0,34fr) minmax(0,28fr);padding-left:24px;padding-right:24px;border-left-width:6px}
.rrow.best{padding-left:24px;padding-right:24px;border-left-width:6px}
@media(max-width:900px){.rrow,.rrow.best{grid-template-columns:1fr}}

/* regime page banner: image on top, fades into the page, title overlaps the fade */
.rhero{position:relative;height:clamp(240px,36vw,520px);overflow:hidden}
.rhero img{display:block;width:100%;height:100%;object-fit:cover;object-position:50% 30%;-webkit-mask-image:linear-gradient(#000 55%,transparent 100%);mask-image:linear-gradient(#000 55%,transparent 100%)}
.rhero+.wrap{position:relative;z-index:2;margin-top:-60px}

/* evidence charts */
.evchart{margin:22px 0;padding:20px 22px;background:var(--card);border:1px solid var(--line);border-radius:var(--r)}
.evchart h3{margin:0 0 4px}
.evrows{display:grid;gap:12px;margin:16px 0}
.evrow{display:grid;grid-template-columns:minmax(0,34%) minmax(0,1fr) minmax(5.5rem,auto);gap:6px 14px;align-items:center}
.evl{font-weight:600;font-size:.95rem;line-height:1.3}
.evl small,.evv small{display:block;font-weight:400;color:var(--muted);font-size:.74rem}
.evtrack{position:relative;height:22px;background:var(--soft);border-radius:6px}
.evbar{position:absolute;left:0;top:0;bottom:0;background:var(--accent);border-radius:6px}
.evrow.ns .evbar{background:repeating-linear-gradient(45deg,#9bb8b1,#9bb8b1 5px,#c8d9d4 5px,#c8d9d4 10px)}
.evwh{position:absolute;top:50%;height:2px;background:var(--fg);transform:translateY(-50%)}
.evwh::before,.evwh::after{content:"";position:absolute;top:-5px;width:2px;height:12px;background:var(--fg)}
.evwh::before{left:0}.evwh::after{right:0}
.evv{font:400 1.25rem var(--ff-d);text-align:right}
.evfoot{border-top:1px solid var(--line);padding-top:10px}
@media(max-width:640px){.evrow{grid-template-columns:minmax(0,1fr) auto}.evrow .evtrack{grid-column:1/3;order:3}}

/* regime page extras */
.jump{display:flex;flex-wrap:wrap;gap:8px;margin:0 0 22px}
.jump a{background:var(--card);border:1px solid var(--line);border-radius:99px;padding:7px 14px;font-size:.9rem;text-decoration:none;color:var(--fg)}
.jump a:hover{background:var(--soft)}
.xsec{margin:34px 0;scroll-margin-top:84px}
.xsec.wide{margin-top:44px}
.xsec ul{padding-left:1.2rem}.xsec li{margin-bottom:.35rem}
.cols2{display:grid;grid-template-columns:1fr 1fr;gap:24px}
@media(max-width:640px){.cols2{grid-template-columns:1fr}}
.planbar{display:flex;align-items:center;gap:14px;margin:12px 0}
.pbar{flex:1;height:12px;background:var(--soft);border-radius:99px;overflow:hidden}
.pbar i{display:block;height:100%;width:0;background:var(--grad);border-radius:99px;transition:width .3s}
.ptxt,.c-who{white-space:nowrap;color:var(--muted);font-size:.9rem}
ol.plan{list-style:none;margin:0;padding:0;display:grid;gap:8px}
ol.plan li{margin:0}
ol.plan label{display:grid;grid-template-columns:auto 5.2rem 1fr;gap:12px;align-items:center;background:var(--card);border:1px solid var(--line);border-radius:12px;padding:10px 14px;cursor:pointer}
ol.plan input{width:20px;height:20px;accent-color:var(--accent)}
ol.plan label:has(input:checked){background:#e8f7f1;border-color:var(--accent)}
.pw{font:400 1.05rem var(--ff-d)}
details.cal,details.faq{background:var(--card);border:1px solid var(--line);border-radius:12px;padding:12px 16px;margin-top:12px}
details.faq{margin-top:8px}
details summary{cursor:pointer;font-weight:600}
details.faq p{margin:.6rem 0 0;color:var(--muted)}
details.cal .opts{margin:8px 0}
input[type=number],input[type=time]{font:inherit;padding:10px 12px;border:1px solid var(--line);border-radius:12px;background:var(--card);width:100%}
.cres{display:grid;grid-template-columns:repeat(auto-fit,minmax(130px,1fr));gap:10px;margin:14px 0}
.cres div{background:var(--card);border:1px solid var(--line);border-radius:14px;padding:12px 14px}
.cres b{display:block;font:400 1.8rem/1.1 var(--ff-d)}.cres small{color:var(--muted)}
.tscroll{overflow-x:auto}
table.cmp{border-collapse:collapse;width:100%;min-width:560px;background:var(--card);border:1px solid var(--line);border-radius:12px;overflow:hidden}
.cmp th,.cmp td{padding:10px 14px;border-bottom:1px solid var(--line);text-align:left;vertical-align:top;font-size:.95rem}
.cmp thead th{background:var(--soft);font-family:var(--ff-d);font-weight:400;font-size:1.05rem}
.cmp tbody th{color:var(--muted);font-weight:600;width:9rem}
.cmp .me{background:#e8f7f1}
}
@media(max-width:480px){ol.plan label{grid-template-columns:auto 3.8rem 1fr;gap:10px;padding:10px 12px}}
ol.plan+p{margin-top:14px}

/* print just the plan: other parts are removed from the layout, not just hidden */
.pp-title{display:none}
@media print{
  .pp-hide{display:none!important}
  body.print-plan{background:#fff}
  body.print-plan::before{display:none}
  body.print-plan #plan{margin:0}
  body.print-plan #plan>h2{display:none}
  body.print-plan #plan p{font-size:12px;margin:0 0 6px}
  body.print-plan #plan .btns,body.print-plan #plan details.cal{display:none}
  body.print-plan #plan ol.plan{gap:4px}
  body.print-plan #plan ol.plan label{padding:5px 10px;border-color:#999;border-radius:6px;font-size:13px;break-inside:avoid}
  body.print-plan #plan .planbar{margin:4px 0}
  body.print-plan .wrap{max-width:none;padding:0}
  body.print-plan .two{display:block}
}

@media print{
  body.print-plan .wrap,body.print-plan .rhero+.wrap{margin-top:0!important;padding-top:0!important}
  body.print-plan .pp-title{display:block;margin:0 0 10px;padding:0 0 10px;border-bottom:3px solid #0b6b5c}
  body.print-plan .pp-brand{display:block;font:400 13px/1 "Share Tech",sans-serif;letter-spacing:.14em;text-transform:uppercase;color:#0b6b5c;margin-bottom:8px}
  body.print-plan .pp-brand b{font-weight:400;color:#f97316}
  body.print-plan .pp-title h1{font-size:30px;line-height:1.1;margin:0 0 2px;color:#0e1626}
  body.print-plan .pp-sub{font-size:15px;margin:0 0 8px;color:#4b5870}
  body.print-plan .pp-meta{font-size:13px;margin:0;color:#0e1626}
  body.print-plan .pp-foot{border-bottom:0;border-top:1px solid #999;padding:8px 0 0;margin:12px 0 0;font-size:11px;color:#4b5870}
}
@media print{body.print-plan #plan ol.plan+p{display:none}}
.stephead{display:flex;align-items:center;gap:10px;margin:22px 0 8px;font-size:1.2rem}.stephead:first-child{margin-top:0}.stepn{display:inline-grid;place-items:center;width:28px;height:28px;border-radius:50%;background:#0b6b5c;color:#fff;font-size:.9rem;flex:none}.linkbtn{background:none;border:0;padding:0;color:#0b6b5c;text-decoration:underline;cursor:pointer;font:inherit}
.prof-badge{display:inline-flex!important;align-items:center;gap:6px;background:#e6f4f1;color:#0b6b5c!important;border:1px solid #b7ddd5;border-radius:999px;padding:4px 12px!important;font-size:.85rem;font-weight:600}.prof-badge i{width:8px;height:8px;border-radius:50%;background:#0b6b5c}
.cf .fgrid{grid-template-columns:repeat(2,1fr);gap:14px 12px}
@media(min-width:640px){.cf .fgrid{grid-template-columns:repeat(3,1fr)}}
@media(min-width:1200px){.cf .fgrid{grid-template-columns:repeat(6,1fr)}}
.cf fieldset{border:0;padding:0;margin:20px 0 0;min-width:0}
.cf fieldset .opts{display:grid;grid-template-columns:repeat(2,1fr);gap:10px}
@media(min-width:720px){.cf fieldset .opts{grid-template-columns:repeat(4,1fr)}}
.cf fieldset .opts label{display:flex}
.cf fieldset .opts span{display:flex;align-items:center;justify-content:center;text-align:center;width:100%;min-height:46px;padding:8px 12px;line-height:1.25;border-radius:12px}
.cf .fsel select{text-overflow:ellipsis}
.rrow .rgo{display:inline-flex;align-items:center;justify-content:center;gap:6px;margin-top:12px;background:#0b6b5c;color:#fff;text-decoration:none;font:600 .95rem var(--ff);padding:11px 22px;border-radius:99px;transition:background .15s,transform .15s}
.rrow .rgo:hover{background:#08564a;transform:translateY(-1px)}
.rrow .rgo:focus-visible{outline:3px solid #7dd3fc;outline-offset:2px}
.rrow:not(.best) .rgo{background:#fff;color:#0b6b5c;border:1.5px solid #0b6b5c;padding:9.5px 20.5px}
.rrow:not(.best) .rgo:hover{background:#e6f4f1}
button.prof-badge{font:600 .85rem var(--ff);cursor:pointer}
button.prof-badge[aria-expanded=true]{background:#0b6b5c;color:#fff!important}
button.prof-badge[aria-expanded=true] i{background:#fff}
.prof-pop{position:fixed;top:88px;left:50%;transform:translateX(-50%);width:min(920px,calc(100vw - 24px));max-height:calc(100vh - 108px);overflow:auto;z-index:100;box-shadow:0 18px 50px rgba(15,23,42,.25);margin:0}
.pp-head{display:flex;align-items:center;justify-content:space-between}.pp-head h2{margin:0;font-size:1.3rem}
.pp-x{background:none;border:0;font-size:1.8rem;line-height:1;cursor:pointer;color:var(--muted);padding:0 6px}
.prof-pop .btns{margin-top:18px}
.az{display:flex;flex-wrap:wrap;gap:6px;margin:6px 0 14px}
.az a{display:inline-grid;place-items:center;min-width:34px;height:34px;padding:0 8px;border:1px solid var(--line);border-radius:10px;background:var(--card);color:var(--fg);text-decoration:none;font-weight:600;font-size:.9rem}
.az a:hover{background:var(--soft)}.az a.off{opacity:.3;pointer-events:none}
.gl-sec{margin-top:26px;scroll-margin-top:84px}
.gl-l{font-size:1.7rem;margin:0 0 8px;padding-bottom:6px;border-bottom:2px solid #0b6b5c;color:#0b6b5c}
.gl-sec dl{margin:0}
.gl-item{padding:14px 0;border-bottom:1px solid var(--line);scroll-margin-top:84px}.gl-item[hidden],.gl-sec[hidden]{display:none}
.gl-item dt{font-weight:700;font-size:1.05rem;display:flex;flex-wrap:wrap;gap:6px 10px;align-items:center}
.gl-item dt .chip{font-weight:500;font-size:.75rem}
.gl-item dd{margin:6px 0 0;max-width:52rem;color:var(--fg)}
.gl-item dd a{font-weight:600;white-space:nowrap}
.gl-item:target{background:#e6f4f1;border-radius:10px;padding-left:12px}

/* site search */
.bar>.brand{margin-right:auto}
.sitesearch{position:relative;flex:0 1 200px;min-width:120px;margin:0}
.sitesearch input{width:100%;font:inherit;font-size:.92rem;padding:8px 14px 8px 36px;border:1px solid var(--line);border-radius:99px;background:rgba(255,255,255,.7) url("data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' width='16' height='16' fill='none' stroke='%234b5870' stroke-width='2' stroke-linecap='round'%3E%3Ccircle cx='7' cy='7' r='5'/%3E%3Cpath d='M11 11l4 4'/%3E%3C/svg%3E") no-repeat 12px 50%;color:var(--fg)}
.sitesearch input:focus{outline:2px solid var(--accent);outline-offset:1px;background-color:#fff}
.site-sr{position:absolute;top:calc(100% + 8px);right:0;width:min(340px,92vw);max-height:70vh;overflow:auto;background:#fff;border:1px solid var(--line);border-radius:14px;box-shadow:0 14px 40px rgba(15,23,42,.18);padding:6px;z-index:120}
.site-sr a{display:flex;justify-content:space-between;gap:12px;align-items:baseline;padding:9px 12px;border-radius:10px;color:var(--fg);text-decoration:none;font-size:.95rem}
.site-sr a span{color:var(--muted);font-size:.8rem;white-space:nowrap}
.site-sr a:hover,.site-sr a.on{background:var(--soft)}
.site-sr a.more{justify-content:center;color:var(--accent);font-weight:600}
.site-sr .none{margin:0;padding:10px 12px;color:var(--muted);font-size:.9rem}
@media(max-width:900px){.bar{flex-wrap:wrap}.sitesearch{order:3;flex:1 0 100%;max-width:none;margin:0 0 10px}.site-sr{width:100%}}
@media(min-width:901px){.cat-list .cards,.catp .cards{grid-template-columns:repeat(3,1fr)}}
.card.th .gname,.card.th h3,.card.th p{text-shadow:0 0 1px #fff,0 0 1px #fff,0 0 2px #fff,0 0 2px #fff,0 0 3px #fff,0 0 4px rgba(255,255,255,.9),0 0 6px rgba(255,255,255,.45)}
.card.th p{color:#000}
.tile.th{background-repeat:no-repeat;background-position:0 0,right center;background-size:100% 100%,cover;min-height:84px;display:flex;flex-direction:column;justify-content:center}
.tile.th b,.tile.th small{text-shadow:0 0 1px #fff,0 0 1px #fff,0 0 2px #fff,0 0 2px #fff,0 0 3px #fff,0 0 4px rgba(255,255,255,.9),0 0 6px rgba(255,255,255,.45)}
.tile.th small{color:#000}
@media(min-width:901px){.home .tiles{grid-template-columns:repeat(4,1fr)}.home .tile.th{min-height:96px}}
.gsteps{padding-left:1.2rem}.gsteps li{margin:0 0 12px}
@media(min-width:901px){.cards.g3{grid-template-columns:repeat(3,1fr)}}
.cards.g3+h3{margin:32px 0 12px}
.card.th,.tile.th{background-origin:border-box;background-clip:border-box}
.lead.wide{max-width:none}
.rhero+.wrap.gpage{margin-top:-125px}
/* guide: how each one helps */
.evsum{margin:6px 0 18px}.evsum-t{margin:0 0 8px}
.gbar{display:flex;gap:3px;height:26px;border-radius:99px;overflow:hidden}
.gbar span{display:flex;align-items:center;justify-content:center;color:#fff;font-weight:700;font-size:.85rem}
.s-strong{background:#15803d}.s-moderate{background:#d97706}.s-limited{background:#64748b}
.evkey{display:flex;gap:16px;margin:8px 0 0;font-size:.85rem;color:var(--muted)}
.evkey span:before{content:"";display:inline-block;width:10px;height:10px;border-radius:50%;margin-right:6px;vertical-align:-1px}
.k-strong:before{background:#15803d}.k-moderate:before{background:#d97706}.k-limited:before{background:#64748b}
ol.how{list-style:none;margin:0 0 18px;padding:0;display:grid;grid-template-columns:repeat(2,1fr);gap:14px}
@media(max-width:900px){ol.how{grid-template-columns:1fr}}
.how-i{display:flex;gap:14px;background:var(--card);border:1px solid var(--line);border-radius:var(--r);padding:16px 18px;border-left:5px solid #94a3b8}
.how-i.e-strong{border-left-color:#15803d}.how-i.e-moderate{border-left-color:#d97706}.how-i.e-limited{border-left-color:#64748b}
.how-n{flex:none;width:34px;height:34px;border-radius:50%;display:flex;align-items:center;justify-content:center;font:400 1.1rem var(--ff-d);color:#fff;background:#64748b}
.e-strong .how-n{background:#15803d}.e-moderate .how-n{background:#d97706}
.how-b{min-width:0;flex:1}
.how-h{display:flex;flex-wrap:wrap;align-items:center;justify-content:space-between;gap:6px 12px}
.how-h a{font:400 1.15rem var(--ff-d);color:var(--fg);text-decoration:none}.how-h a:hover{text-decoration:underline}
.meter{display:inline-flex;align-items:center;gap:8px;font-size:.8rem;color:var(--muted)}
.meter b{font-weight:600;color:var(--fg)}
.meter .bars{display:inline-flex;gap:3px}.meter i{display:block;width:18px;height:7px;border-radius:4px;background:#dbe2ea}
.m3 i{background:#15803d}.m2 i:nth-child(-n+2){background:#d97706}.m1 i:first-child{background:#64748b}
.how-b p{margin:6px 0 10px}
.how-m{display:flex;flex-wrap:wrap;gap:8px}
/* guide: doctor call-out */
.callout{background:#fff;border:2px solid #dc2626;border-radius:16px;padding:22px 24px;box-shadow:0 8px 26px rgba(220,38,38,.12)}
.callout-h{display:flex;align-items:center;gap:12px;color:#b91c1c}.callout-h h2{margin:0;color:var(--fg)}
.callout-lead{margin:10px 0 16px;font-size:1.05rem}
.callout h3{margin:0 0 8px;font-size:1.05rem}
.callout ul{margin:0 0 8px;padding-left:1.2rem}.callout li{margin:0 0 6px}
.callout-urgent,.callout-gp{border-radius:12px;padding:16px 18px;margin:0 0 12px}
.callout-urgent{background:#fee2e2;border-left:6px solid #dc2626}.callout-urgent h3{color:#991b1b}.callout-urgent p{margin:6px 0 0}
.callout-gp{background:#fef3c7;border-left:6px solid #d97706}.callout-gp h3{color:#92400e}
@media(min-width:901px){.callout{display:grid;grid-template-columns:1fr 1fr;column-gap:16px}.callout-h,.callout-lead{grid-column:1/-1}.callout-urgent,.callout-gp{margin:0}}
@media(min-width:901px){.gpage .jump{flex-wrap:nowrap}.gpage .jump a{flex:1 1 0;text-align:center;white-space:nowrap}}
/* guide: diary-style first week (open two-page spread) */
.diary{position:relative;background:#fffdf6;border:1px solid #eadfc2;border-radius:10px;box-shadow:0 6px 18px rgba(120,90,20,.08);display:grid;grid-template-columns:1fr 1fr;overflow:hidden}
.diary .pg{list-style:none;margin:0;padding:6px 26px 6px 78px;position:relative}
.diary .pg:before{content:"";position:absolute;left:62px;top:0;bottom:0;width:2px;background:rgba(220,90,90,.35)}
.diary .pg+.pg{box-shadow:inset 18px 0 22px -16px rgba(120,90,20,.28)}
.diary:after{content:"";position:absolute;left:50%;top:0;bottom:0;width:1px;background:rgba(120,90,20,.25)}
.diary-row{display:flex;align-items:center;gap:14px;min-height:60px;position:relative;border-bottom:1px solid rgba(120,150,190,.28)}
.diary-row:last-child{border-bottom:0}
.diary-day{position:absolute;left:-62px;width:44px;text-align:center;line-height:1;color:#8a6d2f}
.diary-day small{display:block;font-size:.65rem;letter-spacing:.08em;text-transform:uppercase}
.diary-day b{font:400 1.6rem var(--ff-d);color:#5b4a1f}
.diary-text{flex:1;padding:6px 0}
.diary-note .diary-text{color:#8a6d2f;font-style:italic}
.diary-ic{flex:none;color:#b79a55;opacity:.85}
@media(max-width:900px){.diary{grid-template-columns:1fr}.diary:after{display:none}.diary .pg+.pg{box-shadow:none;border-top:1px solid rgba(120,150,190,.28)}}
@media(max-width:600px){.diary .pg{padding:6px 14px 6px 58px}.diary .pg:before{left:44px}.diary-day{left:-46px;width:38px}}

.gcard.th p{display:-webkit-box;-webkit-line-clamp:3;-webkit-box-orient:vertical;overflow:hidden}

.gfilter{display:flex;flex-wrap:wrap;align-items:center;gap:8px;margin:18px 0 6px}
.gfilter[hidden],.gcount[hidden],.gcard[hidden]{display:none!important}
.gfilter-l{font-weight:700;margin-right:4px}
.gfilter button{font:inherit;cursor:pointer;border:1px solid #c7eccd;background:#fff;color:inherit;border-radius:999px;padding:8px 16px;line-height:1.2;transition:background .15s,border-color .15s}
.gfilter button:hover{background:#eaf8ed;border-color:#8fd19b}
.gfilter button.on{background:#c7eccd;border-color:#6cbf7b;font-weight:700}
.gfilter button:focus-visible{outline:3px solid #1a7f37;outline-offset:2px}
.gcount{margin:0 0 14px}
@media(max-width:600px){.gfilter{gap:6px}.gfilter button{padding:7px 12px;font-size:.92rem}.gfilter-l{flex-basis:100%}}

.gchips{display:flex;flex-wrap:wrap;gap:8px;margin:4px 0 16px}
.gchips a{border:1px solid #c7eccd;background:#fff;border-radius:999px;padding:7px 15px;line-height:1.2;text-decoration:none;color:inherit}
.gchips a:hover{background:#c7eccd;border-color:#6cbf7b}
.gchips a:focus-visible{outline:3px solid #1a7f37;outline-offset:2px}
@media(max-width:600px){.gchips{gap:6px}.gchips a{padding:6px 11px;font-size:.92rem}}

.allg{margin:18px 0 8px}
.allg a{display:inline-block;padding:10px 18px;border:1px solid #c7eccd;border-radius:999px;background:#fff;font-weight:600;text-decoration:none}
.allg a::after{content:" \2192"}
.allg a:hover{background:#c7eccd;border-color:#6cbf7b}
.allg a:focus-visible{outline:3px solid #1a7f37;outline-offset:2px}

.gchips a.gall{background:#c7eccd;border-color:#6cbf7b;font-weight:700}
.gchips a.gall::after{content:" \2192"}

/* guides mega menu */
.mega{display:none}
@media(min-width:901px){
.has-mega{display:flex;align-items:center;align-self:stretch}
nav#site-nav{align-self:stretch;align-items:center}
.mega{display:block;position:absolute;left:0;right:0;top:calc(100% - 4px);z-index:60;background:#fff center right/cover no-repeat;border:1px solid var(--line);border-radius:20px;box-shadow:0 24px 60px rgba(30,40,20,.22),0 0 0 1px rgba(15,23,42,.05);padding:26px 30px 24px;opacity:0;visibility:hidden;transform:translateY(8px);transition:opacity .16s ease,transform .16s ease,visibility 0s linear .16s;pointer-events:none}
.has-mega:hover .mega,.has-mega:focus-within .mega{opacity:1;visibility:visible;transform:none;transition-delay:0s;pointer-events:auto}
.has-mega.shut .mega{opacity:0;visibility:hidden;pointer-events:none}
.has-mega>a{position:relative}
.has-mega:hover>a,.has-mega:focus-within>a{background:var(--soft)}
.has-mega:hover>a[aria-current],.has-mega:focus-within>a[aria-current]{background:#c7eccd}
.mega-in{display:grid;grid-template-columns:repeat(4,minmax(0,1fr));gap:8px 34px;align-items:start}
.mcol{display:flex;flex-direction:column;gap:18px}
nav#site-nav .mega a{display:block;white-space:normal;padding:3px 0;border-radius:0;background:none;font-size:.92rem;line-height:1.3;color:var(--fg)}
nav#site-nav .mega a:hover{background:none;text-decoration:underline;text-underline-offset:3px;color:#0b6b2c}
.mg .mgh{display:flex;align-items:baseline;justify-content:space-between;margin:0 0 6px;padding-bottom:6px;border-bottom:2px solid #c7eccd;font:700 .8rem/1.2 var(--ff-b,inherit);letter-spacing:.09em;text-transform:uppercase}
nav#site-nav .mega .mg .mgh a{display:inline;padding:0;font-size:inherit;font-weight:700;color:var(--fg);letter-spacing:inherit}
.mg .mgh span{font-weight:600;font-size:.74rem;color:var(--muted);letter-spacing:0}
.mg ul{list-style:none;margin:0;padding:0}
.mg li{margin:0}
.mcta .mega-cta{margin-top:6px;padding:16px 18px;border-radius:14px;background:rgba(255,255,255,.82);backdrop-filter:blur(3px);box-shadow:0 4px 18px rgba(30,40,20,.12)}
.mega-cta p{margin:0 0 12px;font-size:.9rem;line-height:1.4;color:#000}
nav#site-nav .mega a.btn{display:inline-block;padding:9px 18px;border-radius:99px;background:var(--accent,#0f766e);color:#fff;font-weight:600;font-size:.92rem;text-decoration:none}
nav#site-nav .mega a.btn:hover{background:#0b5f58;color:#fff;text-decoration:none}
nav#site-nav .mega a:focus-visible{outline:3px solid #1a7f37;outline-offset:2px;border-radius:4px}
}
@media(min-width:901px) and (max-width:1100px){.mega{padding:20px 20px 18px}.mega-in{gap:8px 22px}nav#site-nav .mega a{font-size:.86rem}}
@media(min-width:901px){.mega{max-height:calc(100vh - 110px);overflow-y:auto}}
@media(prefers-reduced-motion:reduce){.mega{transition:none}}
@media(min-width:901px) and (max-width:1180px){.herob::after{background:linear-gradient(90deg,rgba(247,248,250,.96) 0%,rgba(247,248,250,.9) 45%,rgba(247,248,250,0) 72%)}.hero-in>*{max-width:28rem}}
section.blk:has(>.wrap>.stats){padding:20px 0}section.blk .stats{margin:0}
@media(max-width:600px){.herob:not(.cat){display:flex;align-items:flex-end;min-height:620px}.herob:not(.cat) .hero-img{position:absolute;inset:0;width:100%;height:100%;aspect-ratio:auto;object-position:76% 0}.herob:not(.cat)::after{display:block;background:linear-gradient(0deg,rgba(247,248,250,.97) 0%,rgba(247,248,250,.94) 42%,rgba(247,248,250,0) 72%)}.herob:not(.cat) .hero-in{padding-top:0;padding-bottom:24px}}
@media(max-width:600px){.herob:not(.cat){min-height:700px}.herob:not(.cat) .hero-img{height:470px;bottom:auto}.herob:not(.cat)::after{background:linear-gradient(0deg,rgba(247,248,250,.97) 0%,rgba(247,248,250,.94) 48%,rgba(247,248,250,0) 66%)}}
@media(max-width:600px){.herob:not(.cat){min-height:800px}.herob:not(.cat) .hero-img{height:480px}.herob:not(.cat)::after{background:linear-gradient(0deg,rgba(247,248,250,.97) 0,rgba(247,248,250,.95) 340px,rgba(247,248,250,.7) 400px,rgba(247,248,250,0) 540px)}}
@media(max-width:600px){.herob:not(.cat)::after{background:linear-gradient(0deg,#f7f8fa 0,#f7f8fa 322px,rgba(247,248,250,.82) 380px,rgba(247,248,250,.35) 460px,rgba(247,248,250,0) 560px)}}
@media(max-width:900px){.bar{padding-top:10px;min-height:0}.bar .brand,.bar>a:first-child{margin-top:0}}
@media(min-width:901px) and (max-width:1100px){nav#site-nav{gap:2px}nav#site-nav a{padding:8px 9px;font-size:.9rem}.bar{gap:10px}.sitesearch{flex:0 1 150px;min-width:100px}}
section.blk:has(>.wrap>.stats){padding-bottom:0;margin-bottom:-7px}
section.blk:has(>.wrap>.tiles){padding-top:6px}
.gcard.th{background-size:100% 100%,auto 86%;background-position:0 0,right bottom;box-shadow:inset 0 16px 14px -10px var(--card)}.gcard.th p{font-size:.88rem;line-height:1.45;padding-right:16%}
.gcard.th{background-size:100% 100%,auto 100%;background-position:0 0,right top;box-shadow:none}
/* ===== footer v2 ===== */
footer.site{position:relative;margin-top:110px;border-top:0;padding:0 0 22px;color:#c9d3e3;background:radial-gradient(ellipse 50% 70% at 12% 0%,rgba(45,190,170,.16),transparent 70%),radial-gradient(ellipse 45% 70% at 95% 100%,rgba(255,170,90,.10),transparent 70%),linear-gradient(180deg,#0f1b2d,#0a1424)}
footer.site::before{content:"";position:absolute;left:0;right:0;top:0;height:3px;background:linear-gradient(90deg,#2dbeaa,#7cd66f,#f2b24a,#ef7d5a,#2dbeaa);background-size:200% 100%;animation:fline 14s linear infinite}
@keyframes fline{to{background-position:200% 0}}
footer.site a{color:#c9d3e3;text-decoration:none}footer.site a:hover{color:#fff}
.fcta{position:relative;margin-top:-70px;display:flex;flex-wrap:wrap;gap:18px 28px;align-items:center;justify-content:space-between;padding:30px 34px;border-radius:22px;background-color:#fff;background-repeat:no-repeat;background-size:100% 100%,auto 100%;background-position:0 0,right top;color:var(--fg);box-shadow:0 24px 60px rgba(8,16,32,.28);border:1px solid rgba(255,255,255,.6)}
.fcta .eyebrow{margin:0 0 6px}.fcta h2{margin:0 0 8px;font-size:clamp(1.5rem,3vw,2.1rem)}.fcta p{margin:0}
.fcta-t{max-width:34rem}.fcta .btns{display:flex;flex-wrap:wrap;gap:10px;margin:0}
.fcta .btn.ghost{background:#fff;color:var(--fg);border:1px solid var(--line)}
.fgrid{display:grid;grid-template-columns:1.3fr .8fr 1.5fr 1.2fr;gap:34px 40px;padding:46px 0 30px}
.fbrand .brand{color:#fff;font-size:1.5rem}.fbrand .brand b{color:#6fe0cf}
.fbrand p{margin:12px 0 16px;max-width:22rem;line-height:1.55}
.fstats{list-style:none;margin:0 0 18px;padding:0;display:flex;flex-wrap:wrap;gap:8px}
.fstats li{border:1px solid rgba(255,255,255,.16);border-radius:99px;padding:5px 12px;font-size:.85rem;background:rgba(255,255,255,.05)}.fstats b{color:#fff;font:400 1.05rem var(--ff-d)}
.totop{font:inherit;font-size:.9rem;color:#fff;background:transparent;border:1px solid rgba(255,255,255,.3);border-radius:99px;padding:8px 16px;cursor:pointer;transition:background .2s,transform .2s}
.totop:hover{background:rgba(255,255,255,.12);transform:translateY(-2px)}
.fcol summary{list-style:none;cursor:default;font:400 .78rem var(--ff-d);letter-spacing:.14em;text-transform:uppercase;color:#7fe3d2;margin-bottom:12px;display:flex;justify-content:space-between}
.fcol summary::-webkit-details-marker{display:none}
.fcol ul{list-style:none;margin:0;padding:0;display:grid;gap:2px}
.fcats ul{grid-template-columns:1fr 1fr;column-gap:14px}
.fcol li a{display:flex;align-items:center;gap:9px;padding:5px 0;font-size:.93rem;transition:transform .18s,color .18s}
.fcol li a:hover{transform:translateX(4px)}
.fcol li a small{margin-left:auto;font-size:.75rem;color:#8fa0b8;background:rgba(255,255,255,.08);border-radius:99px;padding:1px 8px}
.fcats li a i{flex:none;width:9px;height:9px;border-radius:50%;background:var(--c,#999);box-shadow:0 0 0 0 var(--c,#999);transition:box-shadow .25s}
.fcats li a:hover i{box-shadow:0 0 0 4px color-mix(in srgb,var(--c) 35%,transparent)}
.fcol li.all a{color:#6fe0cf;font-weight:600;margin-top:4px}
.fsub{margin:18px 0 8px;font:400 .78rem var(--ff-d);letter-spacing:.14em;text-transform:uppercase;color:#7fe3d2}
footer.site .foot-safe{background:rgba(255,255,255,.06);border:1px solid rgba(255,255,255,.14);color:#c9d3e3;margin-top:4px}
footer.site .foot-safe strong{color:#fff}
footer.site .foot-bar{border-top:1px solid rgba(255,255,255,.12);padding-top:16px;color:#8fa0b8}
footer.site .foot-bar a{color:#c9d3e3;text-decoration:underline;text-underline-offset:3px}
.js .freveal,.js .fcta{opacity:0;transform:translateY(16px);transition:opacity .6s ease var(--d,0ms),transform .6s ease var(--d,0ms)}
.js .freveal.in,.js .fcta.in{opacity:1;transform:none}
@media(max-width:1000px){.fgrid{grid-template-columns:1fr 1fr}.fbrand{grid-column:1/-1}}
@media(max-width:700px){footer.site{margin-top:90px}.fcta{padding:24px 20px;background-size:100% 100%,0 0}.fgrid{grid-template-columns:1fr;gap:0;padding:34px 0 22px}.fbrand{margin-bottom:14px}.fcol{border-top:1px solid rgba(255,255,255,.12)}.fcol summary{cursor:pointer;margin:0;padding:15px 0}.fcol summary::after{content:"+";font:400 1.3rem/1 var(--ff-d);color:#7fe3d2}.fcol[open] summary::after{content:"\2212"}.fcol[open] summary{padding-bottom:8px}.fcol ul{padding-bottom:14px}.fcats ul{grid-template-columns:1fr 1fr}}
@media(prefers-reduced-motion:reduce){footer.site::before{animation:none}.js .freveal,.js .fcta{opacity:1;transform:none}}
footer.site>.wrap{display:flow-root}@media(min-width:1001px){.fgrid{grid-template-columns:1.1fr .7fr 2fr 1.1fr}}.fcats li a{font-size:.9rem}
footer.site{margin-top:60px;padding-top:46px}.fcta{margin-top:0;flex-direction:column;align-items:flex-start;justify-content:center;box-shadow:0 18px 44px rgba(0,0,0,.35)}.fcta .btns{margin-top:4px}@media(max-width:700px){footer.site{margin-top:50px;padding-top:30px}}
.fgrid{padding-bottom:22px}
.fpop{display:flex;flex-wrap:wrap;align-items:center;gap:10px 12px;padding:18px 0 24px;border-top:1px solid rgba(255,255,255,.12)}
.fpop>span{font:400 .78rem var(--ff-d);letter-spacing:.14em;text-transform:uppercase;color:#7fe3d2;margin-right:6px}
.fpop ul{list-style:none;margin:0;padding:0;display:flex;flex-wrap:wrap;gap:8px}
.fpop a{display:block;padding:6px 14px;border:1px solid rgba(255,255,255,.18);border-radius:99px;background:rgba(255,255,255,.05);font-size:.88rem;transition:background .2s,border-color .2s,transform .2s}
.fpop a:hover{background:rgba(111,224,207,.16);border-color:rgba(111,224,207,.5);transform:translateY(-2px)}
.fpop{align-items:flex-start}.fpop ul{flex:1 1 0;min-width:0}.fpop li{flex:1 1 auto}.fpop a{text-align:center}
footer.site .foot-bar{align-items:center}.foot-bar .totop{margin-left:auto}
@media(max-width:700px){.fpop{flex-direction:column;align-items:stretch;gap:12px}.fpop>span{margin:0}.fpop ul{flex:none;width:100%}.fpop li{flex:1 1 calc(50% - 8px)}.fpop a{padding:7px 12px}.foot-bar{flex-direction:column;align-items:flex-start}.foot-bar .totop{margin:6px 0 0}}
.foot-bar .totop{margin:0}.fbrand .totop{margin-top:4px}@media(max-width:700px){.foot-bar{flex-direction:row;align-items:flex-start}.foot-bar .totop{margin:0}}
.fbrand{display:flex;flex-direction:column;align-items:flex-start}.fbrand .totop{margin-top:auto}.fbrand .fstats{margin-bottom:22px}
@media(max-width:700px){.js .fcol.freveal{opacity:1;transform:none}.fbrand .totop{margin-top:0}}
/* page heroes (main menu pages) */
.herob.pg{min-height:min(36vw,400px)}
.herob.pg .hero-img{object-position:80% 40%}
.herob.pg .hero-in{padding-top:44px;padding-bottom:44px}
.herob.pg h1{margin:0 0 10px}.herob.pg .lead{margin:0}.herob.pg .crumbs{margin:0 0 10px}
.herob.pg+.wrap{margin-top:26px}
@media(max-width:900px){.herob.pg{min-height:0}.herob.pg .hero-img{aspect-ratio:16/9;object-position:80% 40%}.herob.pg .hero-in{padding-top:22px;padding-bottom:6px}}
@media(max-width:600px){.herob.pg{display:block;min-height:0;padding-bottom:0}.herob.pg .hero-img{position:absolute;inset:0 0 auto 0;width:100%;height:300px;aspect-ratio:auto;object-position:78% 30%;-webkit-mask-image:linear-gradient(to bottom,#000 50%,transparent 100%);mask-image:linear-gradient(to bottom,#000 50%,transparent 100%)}.herob.pg::after{display:none}.herob.pg .hero-in{padding-top:215px;padding-bottom:6px}.herob.pg h1{text-shadow:0 0 8px #f7f8fa,0 0 14px #f7f8fa}}
@media(min-width:601px){.herob.pg .hero-img,.herob.pg::after{-webkit-mask-image:linear-gradient(to bottom,#000 0%,#000 50%,transparent 100%);mask-image:linear-gradient(to bottom,#000 0%,#000 50%,transparent 100%)}.herob.pg{min-height:min(40vw,460px)}}
@media(min-width:601px){.herob.pg .hero-img,.herob.pg::after{-webkit-mask-image:linear-gradient(to bottom,#000 0%,#000 62%,rgba(0,0,0,.6) 78%,rgba(0,0,0,.25) 91%,transparent 100%);mask-image:linear-gradient(to bottom,#000 0%,#000 62%,rgba(0,0,0,.6) 78%,rgba(0,0,0,.25) 91%,transparent 100%)}}
.fcta{overflow:hidden;background-image:none}
.fcta::before{content:"";position:absolute;top:0;right:0;bottom:0;width:62%;background:var(--fimg) right center/cover no-repeat;-webkit-mask-image:linear-gradient(90deg,transparent 0,rgba(0,0,0,.5) 30%,#000 62%);mask-image:linear-gradient(90deg,transparent 0,rgba(0,0,0,.5) 30%,#000 62%)}
.fcta>*{position:relative;z-index:1}
@media(max-width:700px){.fcta::before{display:none}}
.fcta::before{display:none}
.fcta-img{position:absolute;top:0;right:0;bottom:0;width:62%;z-index:0;background:center right/cover no-repeat;-webkit-mask-image:linear-gradient(90deg,transparent 0,rgba(0,0,0,.5) 30%,#000 62%);mask-image:linear-gradient(90deg,transparent 0,rgba(0,0,0,.5) 30%,#000 62%)}
.fcta>.fcta-img{position:absolute}
@media(max-width:700px){.fcta-img{display:none}}
section.blk:has(>.wrap>.note:only-child){padding:0}section.blk:has(>.wrap>.note:only-child) .note{margin:6px 0 0}
footer.site{margin-top:36px}@media(max-width:700px){footer.site{margin-top:30px}}
nav#site-nav .mega .mg a:not(.btn),.mg .mgh,.mg .mgh span{text-shadow:0 0 1px #fff,0 0 2px #fff,0 0 3px #fff,0 0 5px rgba(255,255,255,.9),0 0 9px rgba(255,255,255,.55)}nav#site-nav .mega .mg .mgh a{text-shadow:0 0 1px #fff,0 0 2px #fff,0 0 4px #fff,0 0 7px rgba(255,255,255,.85)}
@media(min-width:901px){.mega-in{align-items:stretch}.mcta .mega-cta{margin-top:auto}}
/* TRIAL: display font in the main menu */
@media(min-width:901px){nav#site-nav>a,nav#site-nav>.has-mega>a{font-family:var(--ff-d);font-size:1.12rem;letter-spacing:.02em}}
@media(min-width:901px){.mg .mgh,nav#site-nav .mega .mg .mgh a{font-family:var(--ff-d);font-weight:400;font-size:1rem;letter-spacing:.1em}.mg .mgh span{font-family:var(--ff-d);font-size:.85rem}}
@media(min-width:901px){.mg .mgh,nav#site-nav .mega .mg .mgh a{font-size:1.18rem}.mg .mgh span{font-size:.95rem}}
@media(min-width:901px){nav#site-nav .mega a:not(.btn){font-size:1rem}}@media(min-width:901px) and (max-width:1100px){nav#site-nav .mega a:not(.btn){font-size:.93rem}}
/* main menu bar: all caps */
@media(min-width:901px){nav#site-nav>a,nav#site-nav>.has-mega>a{text-transform:uppercase;letter-spacing:.07em;font-size:1rem}}
@media(min-width:901px) and (max-width:1100px){nav#site-nav>a,nav#site-nav>.has-mega>a{letter-spacing:.04em;font-size:.9rem;padding:8px 7px}}
/* ===== home: three quick steps v2 ===== */
.steps-band{position:relative;padding:58px 0 60px;margin:14px 0;background:radial-gradient(ellipse 45% 60% at 8% 10%,rgba(45,190,170,.16),transparent 70%),radial-gradient(ellipse 40% 60% at 96% 90%,rgba(242,178,74,.16),transparent 70%),linear-gradient(180deg,#f2f8f6,#f7f8fa 60%,#f6f4ec)}
.steps-head{max-width:40rem;margin-bottom:26px}
.steps-head h2{font-size:clamp(2rem,4.2vw,2.8rem);margin:0 0 8px}
.steps-head .lead{margin:0}
#steps.stepsp{position:relative;overflow:hidden;padding:36px 38px 14px;border-radius:24px;background:rgba(255,255,255,.88);backdrop-filter:blur(6px);border:1px solid rgba(255,255,255,.9);box-shadow:0 30px 70px rgba(11,107,92,.16),0 2px 10px rgba(15,23,42,.06)}
.smeter{position:absolute;left:0;right:0;top:0;height:6px;background:rgba(11,107,92,.1)}
.smeter i{display:block;height:100%;width:20%;background:linear-gradient(90deg,#2dbeaa,#7cd66f,#f2b24a);border-radius:0 6px 6px 0;transition:width .7s cubic-bezier(.3,.8,.3,1)}
#steps .step{position:relative;padding:0 0 30px 62px;margin:0;opacity:.55;transition:opacity .5s}
#steps .step.on,#steps .step.done{opacity:1}
#steps .step::before{content:"";position:absolute;left:21px;top:48px;bottom:6px;width:2px;background:linear-gradient(#b9ddd5,#e4efec);border-radius:2px}
#steps .step:last-child{padding-bottom:22px}#steps .step:last-child::before{display:none}
#steps .stephead{display:flex;align-items:center;min-height:44px;margin:0 0 10px;font:400 1.6rem/1.1 var(--ff-d)}
#steps .stepn{position:absolute;left:0;top:0;width:44px;height:44px;font:400 1.25rem var(--ff-d);background:#fff;color:#0b6b5c;border:2px solid #b9ddd5;box-shadow:none;transition:all .4s}
#steps .step.on .stepn{background:linear-gradient(135deg,#0b6b5c,#2dbeaa);color:#fff;border-color:transparent;box-shadow:0 8px 20px rgba(11,107,92,.32)}
#steps .step.done .stepn{background:linear-gradient(135deg,#12806d,#7cd66f);color:#fff;border-color:transparent;font-size:0;box-shadow:0 8px 20px rgba(60,160,90,.3)}
#steps .step.done .stepn::after{content:"\2713";font-size:1.3rem}
#steps .hint{margin:0 0 18px;max-width:46rem}
#steps .fsel>span{font:400 .82rem var(--ff-d);letter-spacing:.12em;text-transform:uppercase;color:#0b6b5c}
#steps .fsel select{padding:12px 14px;border:1.5px solid #d3e3df;border-radius:14px;background-color:#fff;box-shadow:0 2px 8px rgba(15,23,42,.05);font-size:1rem;transition:border-color .2s,box-shadow .2s,background-color .2s}
#steps .fsel select:hover{border-color:#8fc9bd}
#steps .fsel select:focus-visible{outline:none;border-color:#0b6b5c;box-shadow:0 0 0 4px rgba(45,190,170,.25)}
#steps .fsel.set select{border-color:#0b6b5c;background-color:#eefaf6}
#steps .fsel.need select{border-color:#f2b24a;box-shadow:0 0 0 4px rgba(242,178,74,.2);animation:needp 2.4s ease-in-out infinite}
@keyframes needp{50%{box-shadow:0 0 0 7px rgba(242,178,74,.06)}}
#steps .cf fieldset,#steps fieldset{margin-top:22px}
#steps legend{font:400 .85rem var(--ff-d);letter-spacing:.12em;text-transform:uppercase;color:#0b6b5c;margin-bottom:10px}
#steps legend .muted{font:400 .8rem var(--ff);letter-spacing:0;text-transform:none;color:var(--muted)}
#steps fieldset .opts{gap:12px}
#steps fieldset .opts span{min-height:54px;border:1.5px solid #d3e3df;background:#fff;border-radius:16px;box-shadow:0 2px 8px rgba(15,23,42,.05);gap:8px;transition:transform .2s,box-shadow .2s,border-color .2s,background .2s,color .2s}
#steps fieldset .opts span::before{font-size:1.25rem;line-height:1}
#steps fieldset .opts label:hover span{transform:translateY(-3px);box-shadow:0 12px 24px rgba(11,107,92,.14);border-color:#8fc9bd}
#steps fieldset .opts input:checked+span{background:linear-gradient(135deg,#0b6b5c,#13897a);color:#fff;border-color:transparent;box-shadow:0 12px 26px rgba(11,107,92,.32);transform:translateY(-2px)}
#steps input[value=path]+span::before{content:"\1F333"}#steps input[value=hills]+span::before{content:"\26F0\FE0F"}#steps input[value=gym]+span::before{content:"\1F3CB\FE0F"}#steps input[value=home]+span::before{content:"\1F3E0"}
#steps input[value=joints]+span::before{content:"\1F9B5"}#steps input[value=back]+span::before{content:"\1F9CD"}#steps input[value=foot]+span::before{content:"\1F9B6"}#steps input[value=bp]+span::before{content:"\1FA7A"}#steps input[value=heart]+span::before{content:"\2764\FE0F"}#steps input[value=breath]+span::before{content:"\1FAC1"}#steps input[value=balance]+span::before{content:"\2696\FE0F"}#steps input[value=pregnancy]+span::before{content:"\1F930"}
#steps #hp-results .hintbox{border:1.5px dashed #9fd0c5;background:rgba(11,107,92,.05);border-radius:16px;padding:16px 20px;color:#41605a}
#steps #hp-results .hintbox::before{content:"\2726  ";color:#0b6b5c}
#steps #hp-results .rows{animation:stepsrise .6s cubic-bezier(.2,.8,.2,1)}
@keyframes stepsrise{from{opacity:0;transform:translateY(14px)}}
#steps .btns{margin-top:14px}
#steps .btn:not(.alt){background:linear-gradient(135deg,#0f1b2d,#0b6b5c);box-shadow:0 12px 26px rgba(11,107,92,.3);padding:14px 26px;font-size:1.02rem;transition:transform .2s,box-shadow .2s}
#steps .btn:not(.alt)::after{content:"  \2192"}
#steps .btn:not(.alt):hover{transform:translateY(-2px);box-shadow:0 16px 32px rgba(11,107,92,.38)}
#steps .btn.alt{padding:14px 24px;font-size:1.02rem}
@media(max-width:700px){.steps-band{padding:40px 0 42px}#steps.stepsp{padding:28px 18px 8px;border-radius:20px}#steps .step{padding-left:50px}#steps .stepn{width:36px;height:36px;font-size:1.05rem}#steps .step::before{left:17px;top:40px}#steps .stephead{font-size:1.35rem;min-height:36px}}
@media(prefers-reduced-motion:reduce){#steps .fsel.need select,#steps #hp-results .rows{animation:none}.smeter i{transition:none}}
@media(max-width:700px){#steps .step{padding-left:0}#steps .step::before{display:none}#steps .stepn{position:static;flex:none;margin-right:12px}#steps fieldset .opts{gap:10px}#steps fieldset .opts span{padding:8px 10px;font-size:.92rem}#steps .fsel select{padding:11px 10px;font-size:.95rem}}
.home-mid{background:radial-gradient(ellipse 45% 38% at 6% 22%,rgba(45,190,170,.17),transparent 70%),radial-gradient(ellipse 40% 34% at 96% 92%,rgba(242,178,74,.16),transparent 70%),linear-gradient(180deg,#eaf6f2 0,#f2f8f6 22%,#f7f8fa 70%,#f6f4ec 100%);margin-bottom:14px}
.home-mid .steps-band{background:none;margin:0}
.home-mid section.blk:has(>.wrap>.stats){padding-top:26px}
.home-mid .steps-band{padding-top:44px}
/* category heroes on phones: title over a faded photo, like the other pages */
@media(max-width:600px){.herob.cat{display:block;min-height:0;margin-bottom:0;overflow:hidden}.herob.cat .hero-img{position:absolute;inset:0 0 auto 0;width:100%;height:300px;aspect-ratio:auto;object-position:78% 30%;-webkit-mask-image:linear-gradient(to bottom,#000 50%,transparent 100%);mask-image:linear-gradient(to bottom,#000 50%,transparent 100%)}.herob.cat::after{display:none}.herob.cat .hero-in{padding-top:215px;padding-bottom:10px}.herob.cat h1,.herob.cat .crumbs{text-shadow:0 0 8px #f7f8fa,0 0 14px #f7f8fa}}
@media(max-width:600px){.herob.cat .hero-img{object-position:92% 30%}}
/* ===== category finder: a lighter version of the home steps styling ===== */
.cf .fgrid{padding:0}
#catfinder.panel{position:relative;overflow:hidden;padding:30px 30px 26px;border-radius:20px;border:1px solid #e1ebe8;background:#fff;box-shadow:0 18px 44px rgba(11,107,92,.10),0 2px 8px rgba(15,23,42,.05)}
#catfinder.panel::before{content:"";position:absolute;left:0;right:0;top:0;height:4px;background:linear-gradient(90deg,#2dbeaa,#7cd66f,#f2b24a)}
#catfinder h2{font:400 1.75rem/1.15 var(--ff-d);margin:0 0 8px}
#catfinder .hint{margin:0 0 20px;max-width:46rem}
#catfinder .fsel>span{font:400 .8rem var(--ff-d);letter-spacing:.12em;text-transform:uppercase;color:#0b6b5c}
#catfinder .fsel select{padding:11px 12px;border:1.5px solid #d3e3df;border-radius:12px;background-color:#fff;box-shadow:0 1px 5px rgba(15,23,42,.05);transition:border-color .2s,box-shadow .2s}
#catfinder .fsel select:hover{border-color:#8fc9bd}
#catfinder .fsel select:focus-visible{outline:none;border-color:#0b6b5c;box-shadow:0 0 0 4px rgba(45,190,170,.22)}
#catfinder fieldset{margin-top:22px}
#catfinder legend{font:400 .84rem var(--ff-d);letter-spacing:.12em;text-transform:uppercase;color:#0b6b5c;margin-bottom:8px}
#catfinder legend .muted{font:400 .8rem var(--ff);letter-spacing:0;text-transform:none;color:var(--muted)}
#catfinder fieldset .opts span{border:1.5px solid #d3e3df;background:#fff;border-radius:14px;box-shadow:0 1px 5px rgba(15,23,42,.05);transition:transform .2s,box-shadow .2s,border-color .2s,background .2s,color .2s}
#catfinder fieldset .opts label:hover span{transform:translateY(-2px);border-color:#8fc9bd;box-shadow:0 8px 18px rgba(11,107,92,.12)}
#catfinder fieldset .opts input:checked+span{background:linear-gradient(135deg,#0b6b5c,#13897a);color:#fff;border-color:transparent;box-shadow:0 8px 20px rgba(11,107,92,.28)}
#catfinder #cf-results{margin-top:8px}
#catfinder h3.sub{font:400 1.3rem var(--ff-d);margin:24px 0 8px}
#catfinder #cf-results .hintbox{border:1.5px dashed #9fd0c5;background:rgba(11,107,92,.05);border-radius:14px;color:#41605a}
@media(max-width:700px){#catfinder.panel{padding:26px 18px 20px;border-radius:18px}#catfinder h2{font-size:1.5rem}}
#catfinder #cf-results{margin-top:22px}
/* keep the "Your profile" badge on one line, including when the bar is detached on scroll */
.prof-badge{white-space:nowrap;flex:none}
@media(min-width:901px){header.site.scrolled .sitesearch{flex:0 1 170px;min-width:100px}}
@media(min-width:901px) and (max-width:1320px){header.site.scrolled nav#site-nav>a,header.site.scrolled nav#site-nav>.has-mega>a{padding:8px 12px;letter-spacing:.06em}}
@media(min-width:901px) and (max-width:1100px){header.site.scrolled nav#site-nav>a,header.site.scrolled nav#site-nav>.has-mega>a{padding:8px 6px;letter-spacing:.03em;font-size:.86rem}header.site.scrolled .bar{gap:8px}}
/* ===== My progress log ===== */
.prog [hidden]{display:none!important}
.prog{padding-bottom:30px}
.prog>h1{margin-bottom:6px}
.pnote{background:#eefaf6;border:1px solid #cfe9e2;border-radius:14px;padding:14px 18px;margin:18px 0;color:#264640;line-height:1.55}
.pcard{background:#fff;border:1px solid #e1ebe8;border-radius:18px;padding:24px 26px;margin:18px 0;box-shadow:0 10px 30px rgba(11,107,92,.07)}
.pcard h2{font:400 1.6rem/1.15 var(--ff-d);margin:0 0 6px}
.pcard .hint{margin:0 0 18px}
.pgrid{display:grid;grid-template-columns:repeat(3,minmax(0,1fr));gap:18px 16px}
@media(max-width:900px){.pgrid{grid-template-columns:repeat(2,minmax(0,1fr))}}
@media(max-width:560px){.pgrid{grid-template-columns:1fr}}
.prog .fsel{display:flex;flex-direction:column;min-width:0}
.prog .fsel>span:first-child{display:block;margin-bottom:6px;font:400 .8rem var(--ff-d);letter-spacing:.12em;text-transform:uppercase;color:#0b6b5c}
.prog .fsel>span i{font:400 .78rem var(--ff);letter-spacing:0;text-transform:none;color:var(--muted)}
.pinline{display:flex;align-items:center;gap:8px}
.pinline b{color:var(--muted);font-weight:400}
.prog input[type=number],.prog input[type=date],.prog input[type=text],.prog .pinline select{width:100%;min-width:0;padding:11px 12px;border:1.5px solid #d3e3df;border-radius:12px;background-color:#fff;font:inherit;font-size:1rem;box-shadow:0 1px 5px rgba(15,23,42,.05);transition:border-color .2s,box-shadow .2s}
.prog .pinline select{width:auto;flex:none}
.prog input:hover,.prog .pinline select:hover{border-color:#8fc9bd}
.prog input:focus-visible,.prog .pinline select:focus-visible{outline:none;border-color:#0b6b5c;box-shadow:0 0 0 4px rgba(45,190,170,.22)}
.pfeel{border:0;padding:0;margin:22px 0 0;min-width:0}
.pfeel legend{font:400 .84rem var(--ff-d);letter-spacing:.12em;text-transform:uppercase;color:#0b6b5c;margin-bottom:8px}
.pfeel .opts span{border:1.5px solid #d3e3df;background:#fff;border-radius:14px;padding:10px 18px;transition:all .2s}
.pfeel .opts label:hover span{border-color:#8fc9bd;transform:translateY(-2px)}
.pfeel .opts input:checked+span{background:linear-gradient(135deg,#0b6b5c,#13897a);color:#fff;border-color:transparent;box-shadow:0 8px 20px rgba(11,107,92,.28)}
.pnotef{margin-top:20px;max-width:34rem}
.pactions{display:flex;flex-wrap:wrap;align-items:center;gap:12px;margin-top:20px}
.pmsg{font-size:.92rem;color:#0b6b5c;margin:0}.pmsg.bad{color:#9b2c2c}
.psum-h{font:400 1.8rem var(--ff-d);margin:30px 0 4px}
.pmetrics{display:grid;grid-template-columns:repeat(auto-fit,minmax(min(100%,420px),1fr));gap:16px;margin-top:14px}
.pmetric{margin:0;padding:22px 22px 14px}
.pmetric h3{font:400 .82rem var(--ff-d);letter-spacing:.12em;text-transform:uppercase;color:#0b6b5c;margin:0 0 6px}
.pbig{font:400 2.5rem/1.05 var(--ff-d);margin:0}.pbig small{font-size:1rem;color:var(--muted)}
.psub{margin:6px 0 10px;color:var(--muted);font-size:.93rem}
.pextra{margin:0 0 10px;font-size:.92rem;line-height:1.45}.pextra b{font:400 1.15rem var(--ff-d)}.pextra span{color:var(--muted)}
.pextra.psoft{color:var(--muted)}
.pextra.pcare{background:#fff4e5;border-left:4px solid #d98a1f;border-radius:0 10px 10px 0;padding:10px 14px;color:#4a3410}
.pchart{display:block;width:100%;height:auto;margin-top:4px}
.pgrid-l{stroke:#e3ece9;stroke-width:1}
.ptick{fill:#6b7a90;font:11px var(--ff)}
.plegend{display:flex;flex-wrap:wrap;align-items:center;gap:6px 14px;margin:2px 0 6px;font-size:.84rem;color:var(--muted)}
.plegend i{display:inline-block;width:18px;height:4px;border-radius:2px;margin-right:6px;vertical-align:middle}
.pempty p{margin:0;color:var(--muted)}
.phist{margin-top:22px}
.ptable-w{overflow-x:auto}
.ptable{width:100%;border-collapse:collapse;font-size:.95rem}
.ptable th{text-align:left;font:400 .78rem var(--ff-d);letter-spacing:.1em;text-transform:uppercase;color:#0b6b5c;padding:8px 10px;border-bottom:1.5px solid #dcebe7;white-space:nowrap}
.ptable td{padding:10px;border-bottom:1px solid #eef3f1;vertical-align:top}
.ptable td small{display:block;color:var(--muted);margin-top:2px}
.pdelc{text-align:right;white-space:nowrap}
@media(max-width:700px){.ptable thead{display:none}.ptable,.ptable tbody,.ptable tr,.ptable td{display:block}.ptable tr{border:1px solid #e6efec;border-radius:12px;padding:6px 12px;margin-bottom:10px}.ptable td{border:0;padding:5px 0;display:flex;justify-content:space-between;gap:12px}.ptable td::before{content:attr(data-l);color:var(--muted);font-size:.85rem}.ptable td.pdelc::before{content:""}.ptable td small{text-align:right}}
.pabout details{border-top:1px solid #e6efec;padding:12px 0}
.pabout summary{cursor:pointer;font-weight:600}
.pabout details p{margin:10px 0 2px;line-height:1.6;color:#33414f}
.pbtns .btn{cursor:pointer}
.pfile{display:inline-flex;align-items:center}
.btn.pdanger{color:#9b2c2c;border-color:#e3b8b8}
.pcheck{display:flex;gap:10px;align-items:flex-start;margin-top:16px;cursor:pointer}.pcheck input{margin-top:4px}
@media(max-width:700px){.pcard{padding:20px 18px;border-radius:16px}.pbig{font-size:2.1rem}}
.ptick{font-size:12px}

/* progress log: exercise */
.prog .pex{grid-column:span 2}
.prog .pex .pinline input[name=ex]{flex:0 0 38%}
.prog .pex .pinline input[name=exn]{flex:1}
@media (max-width:560px){.prog .pex{grid-column:auto}.prog .pex .pinline{flex-wrap:wrap}.prog .pex .pinline input[name=ex],.prog .pex .pinline input[name=exn]{flex:1 1 100%}}

/* header: quiet My progress link */
nav#site-nav>a.prog-link{display:inline-flex;align-items:center;gap:6px;border:1px solid #cfe3de;border-radius:999px;padding:4px 12px!important;color:#0b6b5c;font-weight:600;white-space:nowrap;flex:none}
nav#site-nav>a.prog-link:hover{background:#e6f4f1;border-color:#8fc9bd}
@media (min-width:901px) and (max-width:1180px){nav#site-nav>a.prog-link{padding:4px 8px!important;font-size:0;gap:0}nav#site-nav>a.prog-link svg{width:17px;height:17px}}
@media(min-width:901px){nav#site-nav>a.prog-link{font-size:.86rem;letter-spacing:.05em}}
@media (min-width:901px) and (max-width:1180px){nav#site-nav>a.prog-link{font-size:0}}
nav#site-nav>a.prog-link{background:rgba(11,107,92,.08);border-color:rgba(11,107,92,.2)}
nav#site-nav>a.prog-link:hover{background:rgba(11,107,92,.16);border-color:#8fc9bd}

/* My progress pill matches the profile badge */
nav#site-nav>a.prog-link,nav#site-nav>a.prog-link:hover{font:600 .85rem var(--ff)!important;text-transform:none!important;letter-spacing:0!important;background:#e6f4f1;border:1px solid #b7ddd5;color:#0b6b5c}
nav#site-nav>a.prog-link:hover{background:#d3ebe5;border-color:#8fc9bd}
@media (min-width:901px) and (max-width:1180px){nav#site-nav>a.prog-link,nav#site-nav>a.prog-link:hover{font-size:0!important}}

/* homepage intro text */
.homeintro{max-width:820px;margin:34px auto 0;text-align:center}
.homeintro h2{font-size:clamp(1.3rem,2.6vw,1.7rem);margin:0 0 12px}
.homeintro p{color:var(--muted);line-height:1.65;margin:0 0 12px}
.homeintro a{color:#0b6b5c;font-weight:600}
.homeintro{max-width:none;margin:34px 0 0;text-align:left}
.homeintro h2{margin:0 0 14px}
@media(min-width:801px){.homeintro .hi-cols{display:grid;grid-template-columns:1fr 1fr;gap:0 40px}}
.homeintro p{margin:0 0 12px}

/* stat cards: label on the number baseline */
.stat{display:flex;align-items:baseline;flex-wrap:wrap;gap:2px 10px;padding:14px 18px}
.stat b{display:inline-block}
@media(max-width:600px){.stat{display:block}}
.stat{justify-content:center;text-align:center}
@media(max-width:600px){.stat b{display:block}}

/* custom select chevron with breathing room from the right edge */
.fsel select,.prog .pinline select{-webkit-appearance:none;appearance:none;padding-right:38px!important;background-image:url("data:image/svg+xml,%3Csvg xmlns='http://www.w3.org/2000/svg' width='12' height='8' viewBox='0 0 12 8' fill='none' stroke='%23334155' stroke-width='2' stroke-linecap='round' stroke-linejoin='round'%3E%3Cpath d='M1.5 1.5l4.5 4.5 4.5-4.5'/%3E%3C/svg%3E");background-repeat:no-repeat;background-position:right 15px center;background-size:12px 8px}

/* exercise-type tick pills (collapsed) */
.ftypes{margin:14px 0 0;border:1px dashed #cfe3de;border-radius:14px;background:rgba(255,255,255,.55)}
.ftypes summary{display:flex;align-items:center;gap:10px;flex-wrap:wrap;padding:10px 14px;cursor:pointer;list-style:none;font-size:.95rem}
.ftypes summary::-webkit-details-marker{display:none}
.ftypes .ft-l{font:400 .9rem var(--ff-d);letter-spacing:.06em;text-transform:uppercase;color:#0b6b5c}
.ftypes .ft-s{font-weight:500;color:var(--muted)}
.ftypes.some .ft-s{color:#0b6b5c;font-weight:600}
.ftypes .ft-c{margin-left:auto;color:#0b6b5c;font-weight:600;font-size:.9rem}
.ftypes .ft-c::after{content:" \25BE"}
.ftypes[open] .ft-c::after{content:" \25B4"}
.ftypes .hint{margin:0 14px 10px}
.ftypes .opts{padding:0 14px 14px}
.ftnote{margin:0 0 10px}
#steps .ftypes .hint,.ftypes .hint{margin:0;padding:0 16px 10px;max-width:none}

/* detached bar: keep everything inside the pill (profile badge + My progress make the nav wide) */
@media(min-width:901px){
header.site.scrolled nav#site-nav>a.prog-link,header.site.scrolled nav#site-nav>a.prog-link:hover{font-size:0!important;gap:0;padding:4px 8px!important}
header.site.scrolled nav#site-nav>a.prog-link svg{width:17px;height:17px}
}
@media(min-width:1101px){header.site.scrolled nav#site-nav>a,header.site.scrolled nav#site-nav>.has-mega>a{padding:8px 12px;letter-spacing:.06em}}
@media(min-width:901px) and (max-width:1100px){header.site.scrolled .sitesearch{flex:0 1 64px;min-width:64px}header.site.scrolled .sitesearch input{padding-left:34px;padding-right:6px}header.site.scrolled .prof-badge{padding:4px 8px!important}header.site.scrolled nav#site-nav{gap:2px}}
.ftypes .opts span{background:#fff;border:1.5px solid #d3e3df;transition:background .2s,color .2s,border-color .2s,opacity .2s}
.ftypes .opts input+span{opacity:.38;text-decoration:line-through;text-decoration-color:rgba(15,23,42,.35)}
.ftypes .opts input:checked+span{background:#d8f0ea;color:#0b5a4d;border-color:#8fc9bd;opacity:1;text-decoration:none;font-weight:500}
.ftypes .opts label:hover input+span{opacity:.7}
.ftypes .opts label:hover input:checked+span{opacity:1;background:#c9e9e1}

/* privacy call-out on the homepage form */
.privy{display:flex;align-items:center;gap:12px;margin:0 0 12px;padding:10px 14px;border:1px solid #b7ddd5;border-radius:14px;background:#e9f6f2;color:#14463f;font-size:.95rem;line-height:1.45}
.privy svg{flex:none;color:#0b6b5c}
.privy b{color:#0b6b5c}

/* result rows: faded photo on the right */
.rrow.th{background-repeat:no-repeat;background-position:0 0,right center;background-size:100% 100%,cover}
.rrow.best.th{background-color:#e6f6f0}
.rrow.th h3,.rrow.th p,.rrow.th li,.rrow.th .small{text-shadow:0 0 1px #fff,0 0 2px #fff,0 0 4px rgba(255,255,255,.85),0 0 8px rgba(255,255,255,.5)}
@media(max-width:900px){.rrow.th{background-position:0 0,right top;background-size:100% 100%,auto 100%}}
@media(max-width:900px){.rrow.th{background-size:165% 100%,auto 100%;background-position:0 0,right top}}

/* result rows: zoom the photo out and bias it upward so heads stay in */
@media(min-width:901px){.rrow.th{background-size:100% 100%,50% auto;background-position:0 0,right 20%}}

/* result rows on phones and tablets: photo as a fading banner across the top */
.rrow .rimg{display:none}
@media(max-width:900px){
.rrow.th,.rrow.best.th{background-image:none!important;position:relative;overflow:hidden;padding-top:104px}
.rrow.th .rimg{display:block;position:absolute;left:0;right:0;top:0;height:150px;background-size:cover;background-position:center 22%;background-repeat:no-repeat;-webkit-mask-image:linear-gradient(180deg,#000 40%,transparent 100%);mask-image:linear-gradient(180deg,#000 40%,transparent 100%)}
.rrow.th>.rmain,.rrow.th>.rwhy,.rrow.th>.rmeta{position:relative}
}

/* find page results: thumbnail photo as a fading banner across the top of each card */
.card .cimg{display:none}
.card.cb{position:relative;overflow:hidden;padding-top:112px}
.card.cb .cimg{display:block;position:absolute;left:0;right:0;top:0;height:140px;background-size:cover;background-position:center 20%;background-repeat:no-repeat;-webkit-mask-image:linear-gradient(180deg,#000 40%,transparent 100%);mask-image:linear-gradient(180deg,#000 40%,transparent 100%)}
.card.cb>*:not(.cimg){position:relative}
.card.cb .gname,.card.cb h3{text-shadow:0 0 1px #fff,0 0 3px #fff,0 0 6px rgba(255,255,255,.7)}

/* categories mega menu */
@media(min-width:901px){
.mega-cats .mega-in{gap:10px;align-items:stretch}
nav#site-nav .mega-cats a.mtile{position:relative;display:flex;flex-direction:column;justify-content:center;gap:2px;min-height:64px;padding:10px 16px 10px 18px;border:1px solid var(--line);border-left:5px solid var(--c,#999);border-radius:14px;background:#fff no-repeat right center/cover;overflow:hidden;color:var(--fg);transition:transform .18s,box-shadow .18s,border-color .18s}
nav#site-nav .mega-cats a.mtile b{font:400 1.12rem/1.15 var(--ff-d);letter-spacing:.02em;text-shadow:0 0 2px #fff,0 0 6px rgba(255,255,255,.9)}
nav#site-nav .mega-cats a.mtile small{font-size:.8rem;color:var(--muted);text-shadow:0 0 2px #fff,0 0 5px rgba(255,255,255,.9)}
nav#site-nav .mega-cats a.mtile:hover{background-color:#fff;text-decoration:none;transform:translateY(-2px);box-shadow:0 10px 22px rgba(11,107,92,.16);border-color:var(--c,#8fc9bd);color:var(--fg)}
nav#site-nav .mega-cats a.mtile:hover b{text-decoration:none}
.mega-cats .mtile-cta{display:flex;flex-direction:column;justify-content:center;margin:0;padding:14px 18px;border-radius:14px;background:linear-gradient(135deg,#0b6b5c,#13897a);box-shadow:none}
.mega-cats .mtile-cta p{color:#fff;margin:0 0 10px;font-size:.9rem}
nav#site-nav .mega-cats .mtile-cta a.btn{align-self:flex-start;background:#fff;color:#0b6b5c}
nav#site-nav .mega-cats .mtile-cta a.btn:hover{background:#e6f4f1;color:#0b5a4d}
}
@media(min-width:901px) and (max-width:1100px){nav#site-nav .mega-cats a.mtile b{font-size:1rem}.mega-cats .mega-in{gap:8px}}

/* categories page: intro and pros/cons */
.catintro{max-width:none;margin:0 0 26px}
.catintro p{color:var(--muted);line-height:1.7;margin:0 0 12px;font-size:1.02rem}
.catintro a{color:#0b6b5c;font-weight:600}
.pcsec{margin:54px 0 20px}
.pcsec>h2{font-size:clamp(1.6rem,3vw,2.1rem);margin:0 0 10px}
.pcsec>.lead{max-width:60rem;margin:0 0 24px}
.pcgrid{display:grid;grid-template-columns:repeat(2,minmax(0,1fr));gap:18px}
.pccard{background:var(--card);border:1px solid var(--line);border-left:6px solid var(--c,#999);border-radius:var(--r);padding:20px 22px;display:flex;flex-direction:column;gap:10px;scroll-margin-top:90px}
.pccard h3{display:flex;align-items:baseline;justify-content:space-between;gap:10px;margin:0;font-size:1.35rem}
.pccard h3 a{color:var(--fg);text-decoration:none}.pccard h3 a:hover{text-decoration:underline}
.pccard h3 span{font:400 .8rem var(--ff);color:var(--muted);white-space:nowrap}
.pcbest{margin:0;color:var(--muted);font-size:.95rem;line-height:1.5}.pcbest b{color:var(--fg)}
.pccols{display:grid;grid-template-columns:1fr 1fr;gap:6px 22px;margin-top:2px}
.pccols h4{margin:0 0 6px;font:400 1rem var(--ff-d);letter-spacing:.1em;text-transform:uppercase}
.pcpro h4{color:#0b6b2c}.pccon h4{color:#a8670f}
.pccols ul{margin:0;padding:0;list-style:none;display:grid;gap:7px}
.pccols li{position:relative;padding-left:22px;font-size:.93rem;line-height:1.45}
.pccols li::before{position:absolute;left:0;top:0;font-weight:700}
.pcpro li::before{content:"\2713";color:#0b8a45}
.pccon li::before{content:"\2212";color:#d98a1f;font-size:1.05rem;line-height:1.35}
.pcgo{margin-top:auto;padding-top:6px;color:#0b6b5c;font-weight:600;text-decoration:none;font-size:.95rem}.pcgo:hover{text-decoration:underline}
@media(max-width:900px){.pcgrid{grid-template-columns:1fr}}
@media(max-width:520px){.pccols{grid-template-columns:1fr}.pccard{padding:18px}}
.pcone{margin:44px 0 10px}.pcone .pcgrid{grid-template-columns:1fr}.pcone .pccols{grid-template-columns:1fr 1fr}
@media(max-width:520px){.pcone .pccols{grid-template-columns:1fr}}
.cat-list .catintro,.catp .catintro{margin:4px 0 24px}
.cat-list .catintro{background:rgba(255,255,255,.9);-webkit-backdrop-filter:blur(6px);backdrop-filter:blur(6px);border:1px solid var(--line);border-radius:var(--r);padding:22px 26px 12px;box-shadow:0 6px 22px rgba(15,23,42,.07)}
@media(max-width:600px){.cat-list .catintro{padding:18px 18px 8px}}
.herob.cat+.cat-list{padding-top:50px}
/* category hero: height follows photo proportions so nothing is cropped; box sits just under the photo */
@media(min-width:901px){.herob.cat{min-height:min(42.4vw,806px);margin-bottom:-170px}
.herob.cat .hero-img,.herob.cat::after{-webkit-mask-image:linear-gradient(to bottom,#000 0%,#000 72%,transparent 100%);mask-image:linear-gradient(to bottom,#000 0%,#000 72%,transparent 100%)}}
/* homepage text sections */
.hseo h2{margin-bottom:8px}
.hseo .lead{max-width:none;margin-bottom:22px}
.hs-table{background:var(--card);border:1px solid var(--line);border-radius:14px;overflow:hidden}
.hs-row{display:grid;grid-template-columns:200px 1fr 230px;gap:18px;padding:16px 20px;border-top:1px solid var(--line);align-items:start}
.hs-row:first-child{border-top:0}
.hs-head{background:#f1f4f7;font-size:.82rem;letter-spacing:.06em;text-transform:uppercase;color:var(--muted);padding-top:11px;padding-bottom:11px}
.hs-row b{font-weight:600;color:var(--fg)}
.hs-row span{color:var(--muted)}
.hs-note{margin-top:16px;color:var(--muted);max-width:none}
.hs-grid{display:grid;grid-template-columns:repeat(4,1fr);gap:16px}
.hs-card{background:var(--card);border:1px solid var(--line);border-radius:14px;padding:20px 20px 16px;display:flex;flex-direction:column}
.hs-card h3{margin:0 0 8px}
.hs-card p{margin:0 0 10px;color:var(--muted)}
.hs-card .hs-go{margin:auto 0 0;padding-top:6px;font-size:.92rem}
#faq details.faq{margin-top:10px}
@media(max-width:1100px){.hs-grid{grid-template-columns:repeat(2,1fr)}}
@media(max-width:800px){.hs-row{grid-template-columns:1fr;gap:6px}.hs-head{display:none}}
@media(max-width:600px){.hs-grid{grid-template-columns:1fr}}
.hs-card.hs-th{padding-top:0;overflow:hidden}
.hs-img{display:block;width:calc(100% + 40px);margin:0 -20px 14px;height:130px;object-fit:cover;object-position:50% 30%;-webkit-mask-image:linear-gradient(#000 55%,transparent 100%);mask-image:linear-gradient(#000 55%,transparent 100%)}
.hs-th .hs-img{margin-bottom:-16px}
.hs-th h3{position:relative}
/* guidelines rows */
.hs-rows{display:grid;gap:12px}
.hs-rw{display:grid;grid-template-columns:230px 1fr auto;gap:22px;align-items:center;background:var(--card);border:1px solid var(--line);border-left:5px solid var(--c);border-radius:14px;padding:16px 20px}
.hs-who{display:flex;align-items:center;gap:12px}
.hs-who b{font-weight:600;color:var(--fg);line-height:1.25}
.hs-badge{flex:none;width:48px;height:48px;border-radius:50%;display:grid;place-items:center;background:color-mix(in srgb,var(--c) 16%,#fff);color:color-mix(in srgb,var(--c) 70%,#000);font:600 .82rem/1 'Share Tech',system-ui,sans-serif;border:2px solid var(--c)}
.hs-fig{margin:0 0 6px;display:flex;align-items:baseline;gap:8px;flex-wrap:wrap}
.hs-fig strong{font-size:1.9rem;line-height:1;color:var(--fg);font-family:'Share Tech',system-ui,sans-serif;font-weight:400}
.hs-fig span{color:var(--muted)}
.hs-aim ul{margin:0;padding:0;list-style:none;display:grid;gap:3px}
.hs-aim li{position:relative;padding-left:20px;color:var(--muted)}
.hs-aim li:before{content:"";position:absolute;left:3px;top:.55em;width:7px;height:7px;border-radius:50%;background:var(--c)}
.hs-lnk{margin:0;display:flex;flex-direction:column;gap:6px;align-items:stretch}
.hs-lnk a{display:block;text-align:center;font-size:.88rem;text-decoration:none;padding:6px 14px;border-radius:999px;background:color-mix(in srgb,var(--c) 14%,#fff);color:var(--fg);border:1px solid color-mix(in srgb,var(--c) 40%,#fff)}
.hs-lnk a:hover{background:color-mix(in srgb,var(--c) 28%,#fff)}
@media(max-width:900px){.hs-rw{grid-template-columns:1fr;gap:12px}.hs-lnk{flex-direction:row;flex-wrap:wrap}.hs-lnk a{display:inline-block}}
.hs-fig span b{color:var(--fg);font-weight:700}
/* homepage contents links: tighter above, four equal pills across the width */
#how-much-exercise{padding-top:4px}
.hseo .jump{display:grid;grid-template-columns:repeat(4,1fr);gap:10px;margin:0 0 22px}
.hseo .jump a{text-align:center;margin:0;padding:9px 10px;white-space:nowrap}
@media(max-width:700px){.hseo .jump{grid-template-columns:repeat(2,1fr)}.hseo .jump a{white-space:normal}}
/* analytics consent bar and footer links */
#cc-bar{position:fixed;left:16px;right:16px;bottom:16px;z-index:60;max-width:860px;margin:0 auto;background:#fff;color:var(--fg);border:1px solid var(--line);border-radius:14px;box-shadow:0 10px 34px rgba(15,23,42,.2);padding:14px 18px;display:flex;gap:16px;align-items:center;flex-wrap:wrap}
#cc-bar p{margin:0;flex:1 1 360px;font-size:.92rem;line-height:1.45;color:var(--muted)}
#cc-bar p strong{color:var(--fg)}
#cc-bar a{color:var(--fg);text-underline-offset:3px}
#cc-bar .cc-btns{display:flex;gap:10px;flex:none}
#cc-bar button{font:inherit;font-size:.92rem;font-weight:600;padding:9px 20px;border-radius:999px;border:1.5px solid #0e1626;background:#fff;color:#0e1626;cursor:pointer}
#cc-bar button:hover,#cc-bar button:focus-visible{background:#0e1626;color:#fff}
.lnkbtn{font:inherit;background:none;border:0;padding:0;color:inherit;text-decoration:underline;text-underline-offset:3px;cursor:pointer}
footer.site .foot-bar .fpriv{display:flex;gap:14px;flex-wrap:wrap}
.privpage h2{margin-top:1.6em}
.privpage ul{margin:.4em 0 1em;padding-left:1.3em}
.privpage li{margin:.3em 0}
#cc-bar #cc-no{background:#eceff3;border-color:#d3d9e1;color:#0e1626}
#cc-bar #cc-no:hover,#cc-bar #cc-no:focus-visible{background:#dde2e9;color:#0e1626}
#cc-bar #cc-yes{background:#e10a23;border-color:#e10a23;color:#fff}
#cc-bar #cc-yes:hover,#cc-bar #cc-yes:focus-visible{background:#b9071c;border-color:#b9071c;color:#fff}