/* Base Styles */
:root {
    --primary-color: #004d40;
    --secondary-color: #ff9100;
    --bg-color: #ffffff;
    --text-color: #333333;
    --light-bg: #f5f5f5;
    --border-color: #e0e0e0;
    --footer-bg: #004d40;
    --footer-text: #ffffff;
    --shadow: 0 4px 6px rgba(0, 0, 0, 0.1);
    --transition: all 0.3s ease;
}

* {
    margin: 0;
    padding: 0;
    box-sizing: border-box;
}

body {
    font-family: 'Roboto', sans-serif;
    color: var(--text-color);
    line-height: 1.6;
    background-color: var(--bg-color);
}

h1, h2, h3, h4, h5, h6 {
    font-family: 'Roboto Slab', serif;
    color: var(--primary-color);
    margin-bottom: 1rem;
}

h1 {
    font-size: 2.5rem;
    position: relative;
    display: inline-block;
}

h1::after {
    content: '';
    position: absolute;
    bottom: -10px;
    left: 0;
    width: 80px;
    height: 3px;
    background-color: var(--secondary-color);
}

h2 {
    font-size: 2rem;
    text-align: center;
    margin-bottom: 2rem;
    position: relative;
}

h2::after {
    content: '';
    position: absolute;
    bottom: -15px;
    left: 50%;
    transform: translateX(-50%);
    width: 60px;
    height: 3px;
    background-color: var(--secondary-color);
}

h3 {
    font-size: 1.5rem;
}

a {
    text-decoration: none;
    color: var(--primary-color);
    transition: var(--transition);
}

a:hover {
    color: var(--secondary-color);
}

p {
    margin-bottom: 1rem;
}

ul {
    list-style: none;
}

img {
    max-width: 100%;
    height: auto;
    border-radius: 8px;
}

.container {
    width: 90%;
    max-width: 1200px;
    margin: 0 auto;
    padding: 0 15px;
}

.section-description {
    text-align: center;
    max-width: 800px;
    margin: 0 auto 3rem;
    font-size: 1.1rem;
}

/* Button Styles */
.primary-button, .secondary-button, .program-button, .submit-button {
    display: inline-block;
    padding: 0.8rem 1.5rem;
    border-radius: 30px;
    font-weight: 500;
    text-align: center;
    cursor: pointer;
    transition: var(--transition);
    border: none;
    font-size: 1rem;
}

.primary-button {
    background-color: var(--primary-color);
    color: var(--bg-color);
}

.primary-button:hover {
    background-color: #00352c;
    color: var(--bg-color);
    transform: translateY(-3px);
    box-shadow: 0 6px 12px rgba(0, 77, 64, 0.3);
}

.secondary-button {
    background-color: transparent;
    color: var(--primary-color);
    border: 2px solid var(--primary-color);
}

.secondary-button:hover {
    background-color: var(--primary-color);
    color: var(--bg-color);
    transform: translateY(-3px);
    box-shadow: 0 6px 12px rgba(0, 77, 64, 0.2);
}

.program-button {
    background-color: var(--secondary-color);
    color: var(--text-color);
    margin-top: 1rem;
}

.program-button:hover {
    background-color: #e68300;
    transform: translateY(-3px);
    box-shadow: 0 6px 12px rgba(255, 145, 0, 0.3);
}

.submit-button {
    background-color: var(--primary-color);
    color: var(--bg-color);
    padding: 1rem 2rem;
    font-size: 1.1rem;
    width: 100%;
}

.submit-button:hover {
    background-color: #00352c;
    transform: scale(1.02);
}

/* Header Styles */
.site-header {
    background-color: var(--bg-color);
    padding: 1rem 0;
    position: sticky;
    top: 0;
    z-index: 1000;
    box-shadow: var(--shadow);
}

.site-header .container {
    display: flex;
    justify-content: space-between;
    align-items: center;
}

.logo-container {
    display: flex;
    align-items: center;
}

.logo {
    display: flex;
    align-items: center;
    font-family: 'Roboto Slab', serif;
    font-weight: 700;
    font-size: 1.5rem;
    color: var(--primary-color);
}

.logo svg {
    margin-right: 10px;
}

.logo span {
    position: relative;
}

.logo span::after {
    content: '';
    position: absolute;
    bottom: -5px;
    left: 0;
    width: 0;
    height: 2px;
    background-color: var(--secondary-color);
    transition: var(--transition);
}

.logo:hover span::after {
    width: 100%;
}

.main-nav ul {
    display: flex;
    gap: 1.5rem;
}

.main-nav a {
    display: flex;
    flex-direction: column;
    align-items: center;
    font-weight: 500;
    color: var(--text-color);
    position: relative;
    padding: 0.5rem;
}

.main-nav a svg {
    margin-bottom: 5px;
    width: 24px;
    height: 24px;
    stroke: var(--primary-color);
    transition: var(--transition);
}

.main-nav a::after {
    content: '';
    position: absolute;
    bottom: 0;
    left: 50%;
    transform: translateX(-50%);
    width: 0;
    height: 2px;
    background-color: var(--secondary-color);
    transition: var(--transition);
}

.main-nav a:hover {
    color: var(--primary-color);
}

.main-nav a:hover svg {
    transform: translateY(-2px);
    stroke: var(--secondary-color);
}

.main-nav a:hover::after {
    width: 80%;
}

.main-nav .cta-button {
    background-color: var(--primary-color);
    color: var(--bg-color);
    padding: 0.8rem 1.2rem;
    border-radius: 30px;
}

.main-nav .cta-button:hover {
    background-color: var(--secondary-color);
    transform: translateY(-3px);
    box-shadow: 0 6px 12px rgba(0, 77, 64, 0.2);
}

.main-nav .cta-button:hover::after {
    display: none;
}

.main-nav .cta-button svg {
    stroke: var(--bg-color);
}

/* Hero Section */
.hero {
    position: relative;
    padding: 4rem 0 6rem;
    overflow: hidden;
    background-color: #f9f9f9;
    background-image: radial-gradient(var(--primary-color) 1px, transparent 1px);
    background-size: 30px 30px;
    background-position: 0 0;
}

.hero-content {
    display: flex;
    justify-content: space-between;
    align-items: center;
    gap: 2rem;
}

.hero-text {
    flex: 1;
}

.hero-text h1 {
    margin-bottom: 1.5rem;
    font-size: 3rem;
    line-height: 1.2;
}

.hero-text p {
    font-size: 1.2rem;
    margin-bottom: 2rem;
    max-width: 500px;
}

.hero-buttons {
    display: flex;
    gap: 1rem;
}

.hero-image {
    flex: 1;
    position: relative;
}

.hero-image img {
    border-radius: 10px;
    box-shadow: var(--shadow);
    transform: rotate(2deg);
    transition: var(--transition);
    border: 5px solid white;
}

.hero-image::before {
    content: '';
    position: absolute;
    top: -15px;
    right: -15px;
    width: 100%;
    height: 100%;
    border: 3px dashed var(--secondary-color);
    border-radius: 10px;
    z-index: -1;
}

.hero-image:hover img {
    transform: rotate(0);
}

.wave-separator {
    position: absolute;
    bottom: 0;
    left: 0;
    width: 100%;
    overflow: hidden;
    line-height: 0;
}

.wave-separator svg {
    display: block;
    width: 100%;
    height: 50px;
}

/* Benefits Section */
.benefits {
    position: relative;
    padding: 5rem 0 7rem;
}

.benefits-grid {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
    gap: 2rem;
}

.benefit-card {
    background-color: var(--light-bg);
    padding: 2rem;
    border-radius: 10px;
    text-align: center;
    transition: var(--transition);
    border-bottom: 3px solid transparent;
}

.benefit-card:hover {
    transform: translateY(-10px);
    box-shadow: var(--shadow);
    border-bottom: 3px solid var(--secondary-color);
}

.benefit-icon {
    margin-bottom: 1.5rem;
}

.benefit-card h3 {
    margin-bottom: 1rem;
}

/* Programs Section */
.programs {
    position: relative;
    padding: 5rem 0 7rem;
    background-color: var(--light-bg);
}

.programs-grid {
    display: flex;
    flex-direction: column;
    gap: 3rem;
}

.program-card {
    display: flex;
    background-color: var(--bg-color);
    border-radius: 10px;
    overflow: hidden;
    box-shadow: var(--shadow);
}

.program-card:nth-child(even) {
    flex-direction: row-reverse;
}

.program-image {
    flex: 1;
    min-height: 300px;
    overflow: hidden;
}

.program-image img {
    width: 100%;
    height: 100%;
    object-fit: cover;
    transition: var(--transition);
}

.program-card:hover .program-image img {
    transform: scale(1.05);
}

.program-content {
    flex: 1;
    padding: 2rem;
}

.program-features {
    margin: 1.5rem 0;
}

.program-features li {
    display: flex;
    align-items: center;
    margin-bottom: 0.8rem;
}

.program-features li svg {
    margin-right: 10px;
    flex-shrink: 0;
}

/* Comparison Section */
.comparison {
    position: relative;
    padding: 5rem 0 7rem;
}

.table-container {
    overflow-x: auto;
}

.comparison-table {
    width: 100%;
    border-collapse: collapse;
    border-radius: 10px;
    overflow: hidden;
    box-shadow: var(--shadow);
}

.comparison-table th, .comparison-table td {
    padding: 1rem;
    text-align: left;
    border-bottom: 1px solid var(--border-color);
}

.comparison-table th {
    background-color: var(--primary-color);
    color: var(--bg-color);
    font-weight: 500;
}

.comparison-table tr:last-child td {
    border-bottom: none;
}

.comparison-table tr:nth-child(even) {
    background-color: var(--light-bg);
}

.intensity {
    display: flex;
    gap: 3px;
}

.intensity span {
    width: 20px;
    height: 8px;
    background-color: var(--border-color);
    border-radius: 4px;
}

.intensity span.filled {
    background-color: var(--secondary-color);
}

/* Testimonials Section */
.testimonials {
    position: relative;
    padding: 5rem 0 7rem;
    background-color: var(--light-bg);
}

.testimonials-grid {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));
    gap: 2rem;
}

.testimonial-card {
    background-color: var(--bg-color);
    border-radius: 10px;
    padding: 2rem;
    box-shadow: var(--shadow);
    display: flex;
    flex-direction: column;
    align-items: center;
    text-align: center;
    transition: var(--transition);
}

.testimonial-card:hover {
    transform: translateY(-10px);
}

.testimonial-image {
    margin-bottom: 1.5rem;
}

.testimonial-image img {
    width: 150px;
    height: 150px;
    border-radius: 50%;
    object-fit: cover;
    border: 5px solid var(--light-bg);
}

.testimonial-program {
    color: var(--secondary-color);
    font-weight: 500;
    margin-bottom: 1rem;
}

.testimonial-text {
    font-style: italic;
    position: relative;
}

.testimonial-text::before, .testimonial-text::after {
    content: '"';
    color: var(--secondary-color);
    font-size: 1.5rem;
    font-weight: 700;
}

/* Exercises Section */
.exercises {
    position: relative;
    padding: 5rem 0 7rem;
}

.exercises-grid {
    display: flex;
    flex-direction: column;
    gap: 3rem;
}

.exercise-card {
    background-color: var(--light-bg);
    border-radius: 10px;
    padding: 2rem;
    box-shadow: var(--shadow);
}

.exercise-card h3 {
    text-align: center;
    margin-bottom: 2rem;
}

.exercise-items {
    display: flex;
    flex-direction: column;
    gap: 2rem;
}

.exercise-item {
    display: flex;
    gap: 2rem;
    background-color: var(--bg-color);
    border-radius: 8px;
    padding: 1.5rem;
    box-shadow: 0 2px 4px rgba(0, 0, 0, 0.05);
}

.exercise-image {
    flex: 1;
    min-width: 250px;
}

.exercise-description {
    flex: 2;
}

.exercise-steps {
    margin-top: 1rem;
    list-style-type: decimal;
    padding-left: 1.5rem;
}

.exercise-steps li {
    margin-bottom: 0.5rem;
}

.exercise-note {
    display: flex;
    align-items: center;
    gap: 1rem;
    margin-top: 3rem;
    padding: 1rem;
    background-color: rgba(255, 145, 0, 0.1);
    border-radius: 8px;
}

/* FAQ Section */
.faq {
    position: relative;
    padding: 5rem 0 7rem;
    background-color: var(--light-bg);
}

.faq-grid {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(300px, 1fr));
    gap: 2rem;
}

.faq-item {
    background-color: var(--bg-color);
    border-radius: 10px;
    padding: 1.5rem;
    box-shadow: var(--shadow);
    transition: var(--transition);
}

.faq-item:hover {
    transform: translateY(-5px);
}

.faq-question {
    display: flex;
    align-items: center;
    margin-bottom: 1rem;
}

.faq-question svg {
    margin-right: 1rem;
    flex-shrink: 0;
}

.faq-question h3 {
    font-size: 1.2rem;
    margin-bottom: 0;
}

/* Contact Section */
.contact {
    position: relative;
    padding: 5rem 0 7rem;
}

.contact-container {
    display: flex;
    gap: 2rem;
    margin-top: 2rem;
}

.contact-info {
    flex: 1;
}

.info-item {
    display: flex;
    align-items: flex-start;
    margin-bottom: 2rem;
}

.info-item svg {
    margin-right: 1rem;
    flex-shrink: 0;
}

.contact-form-container {
    flex: 1;
    background-color: var(--light-bg);
    border-radius: 10px;
    padding: 2rem;
    box-shadow: var(--shadow);
}

.contact-form {
    display: grid;
    grid-template-columns: 1fr 1fr;
    gap: 1.5rem;
}

.form-group {
    display: flex;
    flex-direction: column;
}

.form-group.full-width {
    grid-column: span 2;
}

.form-group label {
    margin-bottom: 0.5rem;
    font-weight: 500;
}

.form-group input, .form-group select, .form-group textarea {
    padding: 0.8rem;
    border: 1px solid var(--border-color);
    border-radius: 5px;
    font-family: 'Roboto', sans-serif;
    transition: var(--transition);
}

.form-group input:focus, .form-group select:focus, .form-group textarea:focus {
    outline: none;
    border-color: var(--primary-color);
    box-shadow: 0 0 0 2px rgba(0, 77, 64, 0.1);
}

.form-group textarea {
    min-height: 150px;
    resize: vertical;
}

.checkbox-container {
    display: flex;
    align-items: center;
    position: relative;
    padding-left: 30px;
    cursor: pointer;
}

.checkbox-container input {
    position: absolute;
    opacity: 0;
    cursor: pointer;
    height: 0;
    width: 0;
}

.checkmark {
    position: absolute;
    top: 0;
    left: 0;
    height: 20px;
    width: 20px;
    background-color: var(--bg-color);
    border: 1px solid var(--border-color);
    border-radius: 3px;
}

.checkbox-container:hover input ~ .checkmark {
    background-color: #f0f0f0;
}

.checkbox-container input:checked ~ .checkmark {
    background-color: var(--primary-color);
    border-color: var(--primary-color);
}

.checkmark:after {
    content: "";
    position: absolute;
    display: none;
}

.checkbox-container input:checked ~ .checkmark:after {
    display: block;
}

.checkbox-container .checkmark:after {
    left: 7px;
    top: 3px;
    width: 5px;
    height: 10px;
    border: solid white;
    border-width: 0 2px 2px 0;
    transform: rotate(45deg);
}

/* Footer */
.site-footer {
    background-color: var(--footer-bg);
    color: var(--footer-text);
    padding: 4rem 0 2rem;
}

.footer-grid {
    display: grid;
    grid-template-columns: repeat(4, 1fr);
    grid-template-rows: repeat(3, auto);
    gap: 2rem;
}

.footer-item {
    position: relative;
}

.footer-item h3 {
    color: var(--footer-text);
    margin-bottom: 1.5rem;
    font-size: 1.2rem;
    position: relative;
    display: inline-block;
}

.footer-item h3::after {
    content: '';
    position: absolute;
    bottom: -8px;
    left: 0;
    width: 30px;
    height: 2px;
    background-color: var(--secondary-color);
}

.footer-item a {
    color: var(--footer-text);
    opacity: 0.8;
    transition: var(--transition);
}

.footer-item a:hover {
    opacity: 1;
    color: var(--secondary-color);
}

.footer-item ul li {
    margin-bottom: 0.8rem;
}

.footer-logo {
    grid-column: 1;
    grid-row: 1;
}

.footer-logo .logo {
    color: var(--footer-text);
    margin-bottom: 1rem;
}

.footer-programs {
    grid-column: 2;
    grid-row: 1;
}

.footer-experts {
    grid-column: 3;
    grid-row: 1;
}

.footer-resources {
    grid-column: 4;
    grid-row: 1;
}

.footer-contact {
    grid-column: 1;
    grid-row: 2;
}

.footer-schedule {
    grid-column: 2;
    grid-row: 2;
}

.footer-policies {
    grid-column: 3;
    grid-row: 2;
}

.footer-copyright {
    grid-column: 1 / -1;
    grid-row: 3;
    text-align: center;
    margin-top: 2rem;
    padding-top: 2rem;
    border-top: 1px solid rgba(255, 255, 255, 0.1);
}

/* Responsive Styles */
@media (max-width: 992px) {
    h1 {
        font-size: 2rem;
    }
    
    h2 {
        font-size: 1.8rem;
    }
    
    .hero-content {
        flex-direction: column;
    }
    
    .hero-text {
        text-align: center;
    }
    
    .hero-text p {
        margin-left: auto;
        margin-right: auto;
    }
    
    .hero-buttons {
        justify-content: center;
    }
    
    .program-card, .program-card:nth-child(even) {
        flex-direction: column;
    }
    
    .contact-container {
        flex-direction: column;
    }
    
    .footer-grid {
        grid-template-columns: repeat(2, 1fr);
    }
    
    .footer-logo {
        grid-column: 1;
        grid-row: 1;
    }
    
    .footer-programs {
        grid-column: 2;
        grid-row: 1;
    }
    
    .footer-experts {
        grid-column: 1;
        grid-row: 2;
    }
    
    .footer-resources {
        grid-column: 2;
        grid-row: 2;
    }
    
    .footer-contact {
        grid-column: 1;
        grid-row: 3;
    }
    
    .footer-schedule {
        grid-column: 2;
        grid-row: 3;
    }
    
    .footer-policies {
        grid-column: 1;
        grid-row: 4;
    }
    
    .footer-copyright {
        grid-column: 1 / -1;
        grid-row: 5;
    }
}

@media (max-width: 768px) {
    .main-nav ul {
        gap: 0.8rem;
    }
    
    .main-nav a {
        font-size: 0.9rem;
    }
    
    .benefits-grid, .testimonials-grid, .faq-grid {
        grid-template-columns: 1fr;
    }
    
    .exercise-item {
        flex-direction: column;
    }
    
    .contact-form {
        grid-template-columns: 1fr;
    }
    
    .form-group.full-width {
        grid-column: span 1;
    }
}

@media (max-width: 576px) {
    .site-header .container {
        flex-direction: column;
        gap: 1rem;
    }
    
    .hero {
        padding: 3rem 0 5rem;
    }
    
    .hero-text h1 {
        font-size: 2rem;
    }
    
    .hero-buttons {
        flex-direction: column;
        gap: 1rem;
    }
    
    .footer-grid {
        grid-template-columns: 1fr;
    }
    
    .footer-logo, .footer-programs, .footer-experts, .footer-resources, 
    .footer-contact, .footer-schedule, .footer-policies {
        grid-column: 1;
    }
    
    .footer-logo {
        grid-row: 1;
    }
    
    .footer-programs {
        grid-row: 2;
    }
    
    .footer-experts {
        grid-row: 3;
    }
    
    .footer-resources {
        grid-row: 4;
    }
    
    .footer-contact {
        grid-row: 5;
    }
    
    .footer-schedule {
        grid-row: 6;
    }
    
    .footer-policies {
        grid-row: 7;
    }
    
    .footer-copyright {
        grid-row: 8;
    }
}