/* ============================================
   MAN VS HEALTH - MAIN STYLESHEET
   ============================================ */

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

:root {
    /* Brand Colors */
    --primary-navy: #1a2332;
    --primary-charcoal: #2d3748;
    --accent-red: #e63946;
    --accent-orange: #f77f00;
    --secondary-gray: #6c757d;
    --bg-off-white: #f8f9fa;
    --bg-white: #ffffff;
    --success-green: #06d6a0;
    
    /* Typography */
    --font-headline: 'Montserrat', 'Inter', -apple-system, BlinkMacSystemFont, sans-serif;
    --font-body: 'Open Sans', 'Inter', -apple-system, BlinkMacSystemFont, sans-serif;
    
    /* Spacing */
    --spacing-xs: 0.5rem;
    --spacing-sm: 1rem;
    --spacing-md: 2rem;
    --spacing-lg: 3rem;
    --spacing-xl: 4rem;
    
    /* Border Radius */
    --radius: 8px;
    
    /* Shadows */
    --shadow-sm: 0 2px 4px rgba(0, 0, 0, 0.1);
    --shadow-md: 0 4px 6px rgba(0, 0, 0, 0.1);
    --shadow-lg: 0 10px 20px rgba(0, 0, 0, 0.15);
}

html {
    scroll-behavior: smooth;
}

body {
    font-family: var(--font-body);
    font-size: 18px;
    line-height: 1.6;
    color: var(--primary-charcoal);
    background-color: var(--bg-off-white);
    overflow-x: hidden;
}

/* ===== TYPOGRAPHY ===== */
h1, h2, h3, h4, h5, h6 {
    font-family: var(--font-headline);
    font-weight: 700;
    line-height: 1.2;
    margin-bottom: var(--spacing-md);
    color: var(--primary-navy);
}

h1 {
    font-size: 48px;
}

h2 {
    font-size: 36px;
}

h3 {
    font-size: 28px;
}

p {
    margin-bottom: var(--spacing-sm);
    font-size: 18px;
}

a {
    color: var(--accent-red);
    text-decoration: none;
    transition: color 0.3s ease;
}

a:hover {
    color: var(--accent-orange);
}

/* ===== LAYOUT UTILITIES ===== */
.container {
    max-width: 1200px;
    margin: 0 auto;
    padding: 0 var(--spacing-md);
}

.section {
    padding: var(--spacing-xl) 0;
}

.text-center {
    text-align: center;
}

/* ===== NAVIGATION ===== */
nav {
    background-color: var(--bg-white);
    padding: var(--spacing-sm) var(--spacing-md);
    box-shadow: var(--shadow-sm);
    position: sticky;
    top: 0;
    z-index: 1000;
}

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

.logo {
    font-family: var(--font-headline);
    font-size: 24px;
    font-weight: 700;
    color: var(--primary-navy);
    text-decoration: none;
}

.nav-menu {
    display: flex;
    gap: var(--spacing-md);
    list-style: none;
}

.nav-menu a {
    color: var(--primary-charcoal);
    font-weight: 500;
    padding: var(--spacing-xs) var(--spacing-sm);
    border-radius: var(--radius);
    transition: background-color 0.3s ease;
}

.nav-menu a:hover {
    background-color: var(--bg-off-white);
    color: var(--accent-red);
}

.nav-cta {
    background-color: var(--accent-red);
    color: var(--bg-white) !important;
    padding: var(--spacing-xs) var(--spacing-md);
    border-radius: var(--radius);
    font-weight: 600;
    transition: background-color 0.3s ease, transform 0.2s ease;
}

.nav-cta:hover {
    background-color: var(--accent-orange);
    transform: translateY(-2px);
}

/* Mobile Menu */
.mobile-menu-toggle {
    display: none;
    flex-direction: column;
    cursor: pointer;
    gap: 5px;
}

.mobile-menu-toggle span {
    width: 25px;
    height: 3px;
    background-color: var(--primary-navy);
    border-radius: 3px;
    transition: all 0.3s ease;
}

/* ===== BUTTONS ===== */
.btn {
    display: inline-block;
    padding: var(--spacing-sm) var(--spacing-md);
    border-radius: var(--radius);
    font-weight: 600;
    font-size: 18px;
    text-align: center;
    cursor: pointer;
    border: none;
    transition: all 0.3s ease;
    text-decoration: none;
}

.btn-primary {
    background-color: var(--accent-red);
    color: var(--bg-white);
}

.btn-primary:hover {
    background-color: var(--accent-orange);
    transform: translateY(-2px);
    box-shadow: var(--shadow-md);
}

.btn-secondary {
    background-color: transparent;
    color: var(--accent-red);
    border: 2px solid var(--accent-red);
}

.btn-secondary:hover {
    background-color: var(--accent-red);
    color: var(--bg-white);
}

.btn-large {
    padding: var(--spacing-md) var(--spacing-lg);
    font-size: 20px;
}

/* ===== HERO SECTION ===== */
.hero {
    min-height: 80vh;
    display: flex;
    align-items: center;
    justify-content: center;
    background: linear-gradient(135deg, var(--primary-navy) 0%, var(--primary-charcoal) 100%);
    color: var(--bg-white);
    text-align: center;
    position: relative;
    overflow: hidden;
}

.hero::before {
    content: '';
    position: absolute;
    top: 0;
    left: 0;
    right: 0;
    bottom: 0;
    background: url('../images/hero-bg.jpg') center/cover;
    opacity: 0.2;
    z-index: 0;
}

.hero-content {
    position: relative;
    z-index: 1;
    max-width: 800px;
    padding: var(--spacing-xl);
}

.hero h1 {
    color: var(--bg-white);
    font-size: 48px;
    margin-bottom: var(--spacing-md);
}

.hero p {
    font-size: 22px;
    margin-bottom: var(--spacing-lg);
    opacity: 0.95;
}

.hero .btn {
    margin: 0 var(--spacing-xs);
}

.scroll-indicator {
    position: absolute;
    bottom: var(--spacing-md);
    left: 50%;
    transform: translateX(-50%);
    animation: bounce 2s infinite;
}

@keyframes bounce {
    0%, 20%, 50%, 80%, 100% {
        transform: translateX(-50%) translateY(0);
    }
    40% {
        transform: translateX(-50%) translateY(-10px);
    }
    60% {
        transform: translateX(-50%) translateY(-5px);
    }
}

/* ===== CARDS ===== */
.card {
    background-color: var(--bg-white);
    border-radius: var(--radius);
    padding: var(--spacing-md);
    box-shadow: var(--shadow-md);
    transition: transform 0.3s ease, box-shadow 0.3s ease;
}

.card:hover {
    transform: translateY(-5px);
    box-shadow: var(--shadow-lg);
}

.card-icon {
    font-size: 48px;
    margin-bottom: var(--spacing-sm);
}

/* ===== GRID LAYOUTS ===== */
.grid {
    display: grid;
    gap: var(--spacing-md);
}

.grid-2 {
    grid-template-columns: repeat(2, 1fr);
}

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

.grid-4 {
    grid-template-columns: repeat(4, 1fr);
}

/* ===== FORMS ===== */
.form-group {
    margin-bottom: var(--spacing-md);
}

.form-label {
    display: block;
    margin-bottom: var(--spacing-xs);
    font-weight: 600;
    color: var(--primary-navy);
}

.form-input,
.form-select,
.form-textarea {
    width: 100%;
    padding: var(--spacing-sm);
    border: 2px solid #e0e0e0;
    border-radius: var(--radius);
    font-size: 16px;
    font-family: var(--font-body);
    transition: border-color 0.3s ease;
}

.form-input:focus,
.form-select:focus,
.form-textarea:focus {
    outline: none;
    border-color: var(--accent-red);
}

.form-textarea {
    min-height: 120px;
    resize: vertical;
}

.checkbox-group {
    display: flex;
    align-items: flex-start;
    gap: var(--spacing-xs);
    margin-top: var(--spacing-sm);
}

.checkbox-group input[type="checkbox"] {
    margin-top: 4px;
}

/* ===== TESTIMONIALS ===== */
.testimonial {
    background-color: var(--bg-white);
    padding: var(--spacing-md);
    border-radius: var(--radius);
    box-shadow: var(--shadow-sm);
    margin-bottom: var(--spacing-md);
}

.testimonial-photo {
    width: 80px;
    height: 80px;
    border-radius: 50%;
    object-fit: cover;
    margin-bottom: var(--spacing-sm);
}

.testimonial-quote {
    font-style: italic;
    margin-bottom: var(--spacing-sm);
    color: var(--primary-charcoal);
}

.testimonial-author {
    font-weight: 600;
    color: var(--primary-navy);
}

/* ===== FOOTER ===== */
footer {
    background-color: var(--primary-navy);
    color: var(--bg-white);
    padding: var(--spacing-xl) 0 var(--spacing-md);
}

footer a {
    color: var(--bg-white);
    opacity: 0.8;
    transition: opacity 0.3s ease;
}

footer a:hover {
    opacity: 1;
    color: var(--accent-orange);
}

.footer-content {
    max-width: 1200px;
    margin: 0 auto;
    padding: 0 var(--spacing-md);
    display: grid;
    grid-template-columns: repeat(4, 1fr);
    gap: var(--spacing-lg);
    margin-bottom: var(--spacing-lg);
}

.footer-column h4 {
    color: var(--bg-white);
    margin-bottom: var(--spacing-sm);
    font-size: 18px;
}

.footer-column ul {
    list-style: none;
}

.footer-column ul li {
    margin-bottom: var(--spacing-xs);
}

.footer-column .social-icons {
    display: flex;
    gap: var(--spacing-sm);
    margin-top: var(--spacing-sm);
}

.social-icon {
    width: 40px;
    height: 40px;
    display: inline-flex;
    align-items: center;
    justify-content: center;
    background-color: rgba(255, 255, 255, 0.1);
    border-radius: 50%;
    transition: background-color 0.3s ease;
}

.social-icon:hover {
    background-color: var(--accent-red);
}

.footer-bottom {
    text-align: center;
    padding-top: var(--spacing-md);
    border-top: 1px solid rgba(255, 255, 255, 0.1);
    opacity: 0.7;
}

/* ===== UTILITY CLASSES ===== */
.mt-sm { margin-top: var(--spacing-sm); }
.mt-md { margin-top: var(--spacing-md); }
.mt-lg { margin-top: var(--spacing-lg); }
.mt-xl { margin-top: var(--spacing-xl); }

.mb-sm { margin-bottom: var(--spacing-sm); }
.mb-md { margin-bottom: var(--spacing-md); }
.mb-lg { margin-bottom: var(--spacing-lg); }
.mb-xl { margin-bottom: var(--spacing-xl); }

.text-bold { font-weight: 700; }
.text-success { color: var(--success-green); }

.checkmark {
    color: var(--success-green);
    font-weight: bold;
    margin-right: var(--spacing-xs);
}

/* ===== RESPONSIVE DESIGN ===== */
@media (max-width: 1024px) {
    .grid-4 {
        grid-template-columns: repeat(2, 1fr);
    }
    
    .footer-content {
        grid-template-columns: repeat(2, 1fr);
    }
}

@media (max-width: 768px) {
    h1 { font-size: 36px; }
    h2 { font-size: 28px; }
    h3 { font-size: 24px; }
    
    .nav-menu {
        display: none;
        position: absolute;
        top: 100%;
        left: 0;
        right: 0;
        background-color: var(--bg-white);
        flex-direction: column;
        padding: var(--spacing-md);
        box-shadow: var(--shadow-md);
    }
    
    .nav-menu.active {
        display: flex;
    }
    
    .mobile-menu-toggle {
        display: flex;
    }
    
    .grid-2,
    .grid-3,
    .grid-4 {
        grid-template-columns: 1fr;
    }
    
    .hero {
        min-height: 60vh;
    }
    
    .hero h1 {
        font-size: 32px;
    }
    
    .hero p {
        font-size: 18px;
    }
    
    .footer-content {
        grid-template-columns: 1fr;
    }
    
    .section {
        padding: var(--spacing-lg) 0;
    }
    
    .btn-large {
        padding: var(--spacing-sm) var(--spacing-md);
        font-size: 18px;
    }
}

@media (max-width: 480px) {
    .container {
        padding: 0 var(--spacing-sm);
    }
    
    h1 { font-size: 28px; }
    h2 { font-size: 24px; }
    
    .hero h1 {
        font-size: 28px;
    }
}