:root {
  --bg: #f5f6f8;
  --surface: #ffffff;
  --surface-2: #f0f1f4;
  --text: #17181c;
  --text-muted: #6b7280;
  --border: #e5e7eb;
  --primary: #ff5a36;
  --primary-dark: #e6491f;
  --primary-light: #ffe4db;
  --accent: #17b890;
  --danger: #ef4444;
  --radius: 16px;
  --radius-sm: 10px;
  --shadow: 0 2px 10px rgba(0, 0, 0, 0.06);
  --nav-height: 64px;
}

[data-theme='dark'] {
  --bg: #121316;
  --surface: #1c1d22;
  --surface-2: #26272d;
  --text: #f2f2f3;
  --text-muted: #9a9ba3;
  --border: #303138;
  --primary: #ff6a45;
  --primary-dark: #ff5a36;
  --primary-light: #3a271f;
  --shadow: 0 2px 14px rgba(0, 0, 0, 0.4);
}

* { box-sizing: border-box; }

html, body {
  margin: 0;
  padding: 0;
}

body {
  font-family: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, Helvetica, Arial, sans-serif;
  background: var(--bg);
  color: var(--text);
  min-height: 100vh;
  transition: background 0.2s, color 0.2s;
}

a { color: inherit; text-decoration: none; }
ul { list-style: none; margin: 0; padding: 0; }
button { font-family: inherit; }

.app-shell {
  max-width: 480px;
  margin: 0 auto;
  min-height: 100vh;
  padding: 20px 16px calc(var(--nav-height) + 28px);
  position: relative;
}

.topbar {
  display: flex;
  align-items: center;
  justify-content: space-between;
  margin-bottom: 20px;
}

.topbar h1 {
  font-size: 20px;
  margin: 0;
}

.icon-btn {
  background: var(--surface);
  border: 1px solid var(--border);
  border-radius: 50%;
  width: 40px;
  height: 40px;
  display: flex;
  align-items: center;
  justify-content: center;
  font-size: 18px;
  cursor: pointer;
  box-shadow: var(--shadow);
}

.card {
  background: var(--surface);
  border-radius: var(--radius);
  padding: 18px;
  box-shadow: var(--shadow);
  margin-bottom: 16px;
}

.card h2, .card h3 { margin-top: 0; }

.hero-card {
  background: linear-gradient(135deg, var(--primary), var(--primary-dark));
  color: #fff;
  border-radius: var(--radius);
  padding: 22px;
  margin-bottom: 16px;
  box-shadow: var(--shadow);
}

.hero-card .greeting { font-size: 22px; font-weight: 700; margin: 0 0 4px; }
.hero-card .subtext { opacity: 0.9; font-size: 14px; margin: 0 0 16px; }

.badge {
  display: inline-block;
  background: rgba(255,255,255,0.2);
  padding: 4px 10px;
  border-radius: 999px;
  font-size: 12px;
  font-weight: 600;
  margin-bottom: 10px;
}

.progress-bar {
  height: 10px;
  border-radius: 999px;
  background: var(--surface-2);
  overflow: hidden;
}

.progress-bar > span {
  display: block;
  height: 100%;
  background: var(--primary);
  border-radius: 999px;
  transition: width 0.4s ease;
}

.hero-card .progress-bar { background: rgba(255,255,255,0.25); }
.hero-card .progress-bar > span { background: #fff; }

.stat-grid {
  display: grid;
  grid-template-columns: repeat(2, 1fr);
  gap: 12px;
  margin-bottom: 16px;
}

.stat-tile {
  background: var(--surface);
  border-radius: var(--radius-sm);
  padding: 14px;
  box-shadow: var(--shadow);
  text-align: center;
}

.stat-tile .value { font-size: 22px; font-weight: 700; color: var(--primary); }
.stat-tile .label { font-size: 12px; color: var(--text-muted); margin-top: 2px; }

.btn {
  display: inline-flex;
  align-items: center;
  justify-content: center;
  gap: 8px;
  width: 100%;
  padding: 14px 18px;
  border-radius: var(--radius-sm);
  border: none;
  font-size: 16px;
  font-weight: 700;
  cursor: pointer;
  transition: transform 0.1s ease, opacity 0.2s;
}

.btn:active { transform: scale(0.98); }
.btn-primary { background: var(--primary); color: #fff; }
.btn-secondary { background: var(--surface-2); color: var(--text); }
.btn-outline { background: transparent; border: 1.5px solid var(--primary); color: var(--primary); }
.btn:disabled { opacity: 0.5; cursor: not-allowed; }

.exercise-item {
  display: flex;
  align-items: center;
  gap: 12px;
  background: var(--surface);
  border-radius: var(--radius-sm);
  padding: 12px 14px;
  margin-bottom: 10px;
  box-shadow: var(--shadow);
}

.exercise-item .emoji {
  font-size: 26px;
  width: 44px;
  height: 44px;
  display: flex;
  align-items: center;
  justify-content: center;
  background: var(--primary-light);
  border-radius: 12px;
  flex-shrink: 0;
}

.exercise-item .info { flex: 1; }
.exercise-item .info .name { font-weight: 600; margin-bottom: 2px; }
.exercise-item .info .meta { font-size: 13px; color: var(--text-muted); }
.exercise-item .chevron { color: var(--text-muted); font-size: 18px; }

.form-group { margin-bottom: 16px; }
.form-group label { display: block; font-weight: 600; margin-bottom: 6px; font-size: 14px; }

.form-input, .form-select {
  width: 100%;
  padding: 12px 14px;
  border-radius: var(--radius-sm);
  border: 1.5px solid var(--border);
  background: var(--surface);
  color: var(--text);
  font-size: 15px;
}

.option-grid {
  display: grid;
  grid-template-columns: 1fr 1fr;
  gap: 10px;
}

.option-card {
  border: 1.5px solid var(--border);
  background: var(--surface);
  border-radius: var(--radius-sm);
  padding: 14px 10px;
  text-align: center;
  cursor: pointer;
  font-size: 13px;
  font-weight: 600;
}

.option-card.selected {
  border-color: var(--primary);
  background: var(--primary-light);
  color: var(--primary-dark);
}

.bottom-nav {
  position: fixed;
  bottom: 0;
  left: 0;
  right: 0;
  background: var(--surface);
  border-top: 1px solid var(--border);
  display: flex;
  justify-content: center;
  z-index: 50;
}

.bottom-nav .nav-inner {
  max-width: 480px;
  width: 100%;
  display: flex;
  height: var(--nav-height);
}

.bottom-nav a {
  flex: 1;
  display: flex;
  flex-direction: column;
  align-items: center;
  justify-content: center;
  gap: 2px;
  font-size: 11px;
  color: var(--text-muted);
}

.bottom-nav a .nav-icon { font-size: 20px; }
.bottom-nav a.active { color: var(--primary); }

.muscle-tags {
  display: flex;
  flex-wrap: wrap;
  gap: 8px;
  margin: 12px 0;
}

.muscle-tag {
  background: var(--surface-2);
  padding: 6px 12px;
  border-radius: 999px;
  font-size: 13px;
}

.list-numbered { padding-left: 0; counter-reset: step; list-style: none; }
.list-numbered li {
  counter-increment: step;
  position: relative;
  padding-left: 34px;
  margin-bottom: 10px;
  font-size: 14px;
  line-height: 1.5;
}
.list-numbered li::before {
  content: counter(step);
  position: absolute;
  left: 0;
  top: 0;
  width: 24px;
  height: 24px;
  border-radius: 50%;
  background: var(--primary);
  color: #fff;
  font-size: 12px;
  font-weight: 700;
  display: flex;
  align-items: center;
  justify-content: center;
}

.mistake-item, .result-item {
  font-size: 14px;
  margin-bottom: 8px;
  padding-left: 4px;
}

.timer-circle {
  width: 220px;
  height: 220px;
  border-radius: 50%;
  border: 10px solid var(--surface-2);
  border-top-color: var(--primary);
  display: flex;
  align-items: center;
  justify-content: center;
  margin: 24px auto;
  font-size: 42px;
  font-weight: 800;
  color: var(--text);
}

.session-header {
  text-align: center;
  margin-bottom: 8px;
}

.session-header .set-label {
  font-size: 14px;
  color: var(--text-muted);
  font-weight: 600;
}

.session-header .exercise-name {
  font-size: 26px;
  font-weight: 800;
  margin: 4px 0;
}

.session-header .target {
  font-size: 16px;
  color: var(--primary);
  font-weight: 700;
}

.center-col {
  display: flex;
  flex-direction: column;
  align-items: center;
  text-align: center;
}

.empty-state {
  text-align: center;
  padding: 40px 16px;
  color: var(--text-muted);
}

.empty-state .big-emoji { font-size: 48px; margin-bottom: 10px; }

.meal-card { display: flex; gap: 12px; align-items: flex-start; margin-bottom: 12px; }
.meal-card .emoji { font-size: 24px; }

.week-bars {
  display: flex;
  align-items: flex-end;
  gap: 8px;
  height: 100px;
  margin-top: 8px;
}

.week-bars .bar-col {
  flex: 1;
  display: flex;
  flex-direction: column;
  align-items: center;
  gap: 6px;
}

.week-bars .bar {
  width: 100%;
  background: var(--surface-2);
  border-radius: 6px 6px 0 0;
  position: relative;
  min-height: 4px;
}

.week-bars .bar.done { background: var(--primary); }
.week-bars .day-label { font-size: 11px; color: var(--text-muted); }

.history-item {
  display: flex;
  justify-content: space-between;
  align-items: center;
  padding: 12px 0;
  border-bottom: 1px solid var(--border);
  font-size: 14px;
}
.history-item:last-child { border-bottom: none; }

.toast {
  position: fixed;
  bottom: calc(var(--nav-height) + 16px);
  left: 50%;
  transform: translateX(-50%);
  background: var(--text);
  color: var(--bg);
  padding: 10px 18px;
  border-radius: 999px;
  font-size: 14px;
  font-weight: 600;
  box-shadow: var(--shadow);
  z-index: 100;
  opacity: 0;
  transition: opacity 0.25s;
  pointer-events: none;
}
.toast.show { opacity: 1; }

.back-link {
  display: inline-flex;
  align-items: center;
  gap: 6px;
  font-size: 14px;
  font-weight: 600;
  color: var(--text-muted);
  margin-bottom: 14px;
}

.goal-select {
  display: flex;
  gap: 8px;
  margin-bottom: 16px;
  overflow-x: auto;
}

.goal-select button {
  flex-shrink: 0;
  padding: 8px 14px;
  border-radius: 999px;
  border: 1.5px solid var(--border);
  background: var(--surface);
  color: var(--text);
  font-size: 13px;
  font-weight: 600;
  cursor: pointer;
}

.goal-select button.active {
  background: var(--primary);
  border-color: var(--primary);
  color: #fff;
}

/* Illustrations */
.illustration {
  width: 140px;
  height: 180px;
  margin: 0 auto;
  color: var(--primary);
}
.illustration svg { width: 100%; height: 100%; display: block; }
.illustration svg circle { fill: currentColor; stroke: none; }
.illustration svg path {
  stroke: currentColor;
  stroke-width: 9;
  stroke-linecap: round;
  stroke-linejoin: round;
  fill: none;
}

@keyframes bob { 0%, 100% { transform: translateY(0); } 50% { transform: translateY(8px); } }
@keyframes bobSmall { 0%, 100% { transform: translateY(0); } 50% { transform: translateY(4px); } }
@keyframes breathe { 0%, 100% { transform: scale(1); } 50% { transform: scale(1.04); } }
@keyframes lift { 0%, 100% { transform: translateY(0); } 50% { transform: translateY(-6px); } }
@keyframes liftSmall { 0%, 100% { transform: translateY(0); } 50% { transform: translateY(-3px); } }
@keyframes curl { 0%, 100% { transform: rotate(0deg); } 50% { transform: rotate(-8deg); } }
@keyframes pull { 0%, 100% { transform: translateX(0); } 50% { transform: translateX(-6px); } }
@keyframes pulse { 0%, 100% { transform: scale(1); } 50% { transform: scale(1.08); } }

.anim-bob { animation: bob 1.3s ease-in-out infinite; }
.anim-bob-small { animation: bobSmall 1s ease-in-out infinite; }
.anim-breathe { animation: breathe 2s ease-in-out infinite; }
.anim-lift { animation: lift 1.2s ease-in-out infinite; }
.anim-lift-small { animation: liftSmall 1.6s ease-in-out infinite; }
.anim-curl { animation: curl 1.4s ease-in-out infinite; transform-origin: 50% 90%; }
.anim-pull { animation: pull 1.2s ease-in-out infinite; }
.anim-pulse { animation: pulse 0.9s ease-in-out infinite; }

/* Badges */
.badge-grid {
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  gap: 10px;
}
.badge-tile {
  background: var(--surface-2);
  border-radius: var(--radius-sm);
  padding: 14px 8px;
  text-align: center;
  opacity: 0.45;
  filter: grayscale(1);
}
.badge-tile.unlocked {
  opacity: 1;
  filter: none;
  background: var(--primary-light);
}
.badge-tile .badge-icon { font-size: 26px; margin-bottom: 6px; }
.badge-tile .badge-label { font-size: 11px; font-weight: 700; line-height: 1.3; }

/* Streak pill */
.streak-pill {
  display: inline-flex;
  align-items: center;
  gap: 4px;
  background: rgba(255, 255, 255, 0.22);
  padding: 4px 10px;
  border-radius: 999px;
  font-size: 12px;
  font-weight: 700;
  margin-left: 8px;
}

/* Calendar */
.calendar-header {
  display: flex;
  align-items: center;
  justify-content: space-between;
  margin-bottom: 10px;
}
.calendar-header button {
  background: var(--surface-2);
  border: none;
  border-radius: 8px;
  width: 32px;
  height: 32px;
  cursor: pointer;
  font-size: 16px;
  color: var(--text);
}
.calendar-header .month-label { font-weight: 700; font-size: 14px; }
.calendar-grid {
  display: grid;
  grid-template-columns: repeat(7, 1fr);
  gap: 4px;
  text-align: center;
}
.calendar-dow { font-size: 11px; color: var(--text-muted); font-weight: 600; padding-bottom: 4px; }
.calendar-cell {
  aspect-ratio: 1;
  display: flex;
  align-items: center;
  justify-content: center;
  border-radius: 8px;
  font-size: 12px;
  position: relative;
  color: var(--text-muted);
}
.calendar-cell.today { border: 1.5px solid var(--primary); font-weight: 700; color: var(--text); }
.calendar-cell.other-month { opacity: 0.3; }
.calendar-cell.has-session { background: var(--primary); color: #fff; font-weight: 700; }
.calendar-cell.has-kegel::after {
  content: '';
  position: absolute;
  bottom: 2px;
  width: 5px;
  height: 5px;
  border-radius: 50%;
  background: var(--accent);
}

/* Alternatives */
.alt-list { display: flex; flex-direction: column; gap: 8px; }
.alt-item {
  display: flex;
  align-items: center;
  justify-content: space-between;
  background: var(--surface-2);
  padding: 10px 12px;
  border-radius: var(--radius-sm);
  font-size: 14px;
  font-weight: 600;
  cursor: pointer;
  border: none;
  width: 100%;
  color: var(--text);
  font-family: inherit;
}
.alt-item .go { color: var(--primary); font-size: 12px; font-weight: 700; }

/* Coach */
.situation-grid { display: flex; flex-direction: column; gap: 10px; }
.situation-card {
  display: flex;
  align-items: center;
  gap: 12px;
  background: var(--surface);
  border-radius: var(--radius-sm);
  padding: 14px;
  box-shadow: var(--shadow);
  cursor: pointer;
  border: 1.5px solid transparent;
  text-align: left;
  width: 100%;
  font-family: inherit;
}
.situation-card.selected { border-color: var(--primary); }
.situation-card .emoji { font-size: 26px; flex-shrink: 0; }
.situation-card .label { font-weight: 700; font-size: 14px; }
.situation-card .desc { font-size: 12px; color: var(--text-muted); margin-top: 2px; }
.coach-response {
  background: var(--primary-light);
  border-radius: var(--radius);
  padding: 16px;
  margin-top: 14px;
  color: var(--primary-dark);
  font-size: 14px;
  line-height: 1.6;
}
[data-theme='dark'] .coach-response { color: var(--text); }

/* Settings */
.switch { position: relative; display: inline-block; width: 46px; height: 26px; flex-shrink: 0; }
.switch input { opacity: 0; width: 0; height: 0; }
.switch .slider {
  position: absolute;
  inset: 0;
  background: var(--surface-2);
  border-radius: 999px;
  transition: 0.2s;
  border: 1px solid var(--border);
  cursor: pointer;
}
.switch .slider::before {
  content: '';
  position: absolute;
  width: 20px;
  height: 20px;
  left: 2px;
  top: 2px;
  background: #fff;
  border-radius: 50%;
  transition: 0.2s;
  box-shadow: 0 1px 3px rgba(0, 0, 0, 0.2);
}
.switch input:checked + .slider { background: var(--primary); }
.switch input:checked + .slider::before { transform: translateX(20px); }

.settings-row {
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 12px;
  padding: 14px 0;
  border-bottom: 1px solid var(--border);
}
.settings-row:last-child { border-bottom: none; }
.settings-row .row-label { font-weight: 600; font-size: 14px; }
.settings-row .row-desc { font-size: 12px; color: var(--text-muted); margin-top: 2px; }

/* Micro-animations */
@keyframes fadeSlideUp {
  from { opacity: 0; transform: translateY(8px); }
  to { opacity: 1; transform: translateY(0); }
}
.app-shell > * { animation: fadeSlideUp 0.35s ease both; }

@keyframes flashScale {
  0% { transform: scale(1); }
  30% { transform: scale(0.94); }
  60% { transform: scale(1.04); }
  100% { transform: scale(1); }
}
.flash { animation: flashScale 0.35s ease; }

.timer-circle.urgent {
  border-top-color: var(--danger);
  animation: pulseRing 0.6s ease-in-out infinite;
}
@keyframes pulseRing {
  0%, 100% { transform: scale(1); }
  50% { transform: scale(1.05); }
}

.bottom-nav a .nav-icon { transition: transform 0.15s ease; display: inline-block; }
.bottom-nav a.active .nav-icon { transform: scale(1.15); }

.topbar-actions { display: flex; gap: 8px; }