/* Reset and Base Styles */
* {
    margin: 0;
    padding: 0;
    box-sizing: border-box;
}

:root {
    --primary-color: #2563eb;
    --primary-dark: #1e40af;
    --secondary-color: #10b981;
    --text-primary: #1f2937;
    --text-secondary: #6b7280;
    --bg-light: #f9fafb;
    --bg-white: #ffffff;
    --border-color: #e5e7eb;
    --shadow-sm: 0 1px 2px 0 rgba(0, 0, 0, 0.05);
    --shadow-md: 0 4px 6px -1px rgba(0, 0, 0, 0.1);
    --shadow-lg: 0 10px 15px -3px rgba(0, 0, 0, 0.1);
    --border-radius: 8px;
    --transition: all 0.3s ease;
}

body {
    font-family: 'Inter', -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, sans-serif;
    line-height: 1.6;
    color: var(--text-primary);
    background-color: var(--bg-white);
    font-size: 16px;
}

/* Typography */
h1, h2, h3, h4, h5, h6 {
    font-weight: 600;
    line-height: 1.3;
    margin-bottom: 1rem;
    color: var(--text-primary);
}

h1 {
    font-size: 2.5rem;
    font-weight: 700;
}

h2 {
    font-size: 2rem;
    margin-bottom: 1.5rem;
}

h3 {
    font-size: 1.5rem;
}

p {
    margin-bottom: 1rem;
}

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

a:hover {
    color: var(--primary-dark);
}

/* Container */
.container {
    max-width: 1200px;
    margin: 0 auto;
    padding: 0 1.5rem;
}

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

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

.site-header nav ul {
    list-style: none !important;
    margin: 0 !important;
    padding: 0 !important;
}

.logo a {
    text-decoration: none;
}

.logo h1 {
    font-size: 1.5rem;
    color: var(--primary-color);
    margin: 0;
}

.nav-menu {
    display: flex;
    list-style: none;
    gap: 2rem;
    margin: 0;
    padding: 0;
    align-items: center;
}

.nav-menu li {
    margin: 0 !important;
    padding: 0 !important;
    list-style-type: none !important;
    list-style: none !important;
}

.nav-menu li::before {
    display: none !important;
}

.nav-menu a {
    color: var(--text-primary);
    text-decoration: none;
    font-weight: 500;
    padding: 0.5rem 1rem;
    border-radius: var(--border-radius);
    transition: var(--transition);
}

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

/* Hero Section */
.hero {
    background: linear-gradient(135deg, #667eea 0%, #764ba2 100%);
    color: white;
    padding: 4rem 0;
    text-align: center;
}

.hero-title {
    font-size: 3rem;
    margin-bottom: 1rem;
    color: white;
}

.hero-subtitle {
    font-size: 1.25rem;
    opacity: 0.95;
    max-width: 700px;
    margin: 0 auto;
}

/* Feature Image */
.feature-image-section {
    padding: 3rem 0;
    background-color: var(--bg-white);
}

.feature-image {
    width: 100%;
    max-width: 800px;
    height: auto;
    display: block;
    margin: 0 auto;
    border-radius: var(--border-radius);
    box-shadow: var(--shadow-lg);
}

/* Content Sections */
.content-section {
    padding: 4rem 0;
}

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

.main-content {
    max-width: 900px;
    margin: 0 auto;
}

.lead {
    font-size: 1.25rem;
    line-height: 1.8;
    color: var(--text-secondary);
    margin-bottom: 2rem;
}

/* Video Section */
.video-section {
    padding: 4rem 0;
    background-color: var(--bg-white);
}

.video-section h2 {
    text-align: center;
    margin-bottom: 2rem;
}

.video-wrapper {
    position: relative;
    padding-bottom: 56.25%;
    height: 0;
    overflow: hidden;
    max-width: 900px;
    margin: 0 auto;
    border-radius: var(--border-radius);
    box-shadow: var(--shadow-lg);
}

.video-wrapper iframe {
    position: absolute;
    top: 0;
    left: 0;
    width: 100%;
    height: 100%;
    border-radius: var(--border-radius);
}

/* Key Findings */
.key-findings {
    background-color: var(--bg-white);
    padding: 2rem;
    border-radius: var(--border-radius);
    border-left: 4px solid var(--secondary-color);
    margin: 2rem 0;
    box-shadow: var(--shadow-sm);
}

.key-findings h3 {
    color: var(--secondary-color);
    margin-bottom: 1rem;
}

.key-findings ul {
    list-style-position: inside;
    padding-left: 1rem;
}

.key-findings li {
    margin-bottom: 0.75rem;
    line-height: 1.6;
}

/* Features Grid */
.features-grid {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
    gap: 2rem;
    margin: 2rem 0;
}

.feature-card {
    background-color: var(--bg-white);
    padding: 2rem;
    border-radius: var(--border-radius);
    box-shadow: var(--shadow-md);
    border-top: 4px solid var(--primary-color);
    transition: var(--transition);
}

.feature-card:hover {
    transform: translateY(-4px);
    box-shadow: var(--shadow-lg);
}

.feature-card h3 {
    color: var(--primary-color);
    margin-bottom: 0.75rem;
}

/* Highlight Box */
.highlight-box {
    background-color: #fef3c7;
    border-left: 4px solid #f59e0b;
    padding: 1.5rem;
    border-radius: var(--border-radius);
    margin: 2rem 0;
    font-weight: 500;
}

/* Guidelines */
.guidelines-list {
    display: flex;
    flex-direction: column;
    gap: 1.5rem;
    margin-top: 2rem;
}

.guideline-item {
    background-color: var(--bg-white);
    padding: 1.5rem;
    border-radius: var(--border-radius);
    box-shadow: var(--shadow-sm);
    border-left: 4px solid var(--primary-color);
}

.guideline-item h3 {
    color: var(--primary-color);
    margin-bottom: 0.5rem;
    font-size: 1.25rem;
}

/* Exercises Grid */
.exercises-grid {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(280px, 1fr));
    gap: 2rem;
    margin-top: 2rem;
}

.exercise-card {
    background-color: var(--bg-white);
    padding: 2rem;
    border-radius: var(--border-radius);
    box-shadow: var(--shadow-md);
    transition: var(--transition);
    border: 2px solid var(--border-color);
}

.exercise-card:hover {
    border-color: var(--primary-color);
    transform: translateY(-4px);
    box-shadow: var(--shadow-lg);
}

.exercise-card h3 {
    color: var(--primary-color);
    margin-bottom: 1rem;
    font-size: 1.25rem;
}

/* Outcomes Grid */
.outcomes-grid {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(200px, 1fr));
    gap: 2rem;
    margin: 2rem 0;
}

.outcome-card {
    background: linear-gradient(135deg, var(--primary-color) 0%, var(--primary-dark) 100%);
    color: white;
    padding: 2rem;
    border-radius: var(--border-radius);
    text-align: center;
    box-shadow: var(--shadow-md);
    transition: var(--transition);
}

.outcome-card:hover {
    transform: translateY(-4px);
    box-shadow: var(--shadow-lg);
}

.outcome-value {
    font-size: 2rem;
    font-weight: 700;
    margin-bottom: 0.5rem;
}

.outcome-label {
    font-size: 1rem;
    opacity: 0.95;
}

/* About Section */
.about-content {
    margin-top: 2rem;
}

.about-content h3 {
    color: var(--primary-color);
    margin-top: 2rem;
    margin-bottom: 1rem;
}

.about-content ul {
    list-style-position: inside;
    padding-left: 1rem;
    margin: 1rem 0;
}

.about-content li {
    margin-bottom: 0.5rem;
    line-height: 1.6;
}

.disclaimer-box {
    background-color: #fef3c7;
    border-left: 4px solid #f59e0b;
    padding: 1.5rem;
    border-radius: var(--border-radius);
    margin-top: 2rem;
}

.disclaimer-box h4 {
    color: #92400e;
    margin-bottom: 0.75rem;
}

.disclaimer-box p {
    margin: 0;
    color: #78350f;
    line-height: 1.6;
}

/* Resources Section */
.resources-section {
    background-color: var(--bg-light);
}

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

.resource-card {
    background-color: var(--bg-white);
    padding: 2rem;
    border-radius: var(--border-radius);
    box-shadow: var(--shadow-md);
    display: flex;
    flex-direction: column;
    justify-content: space-between;
}

.resource-card h3 {
    color: var(--primary-color);
    margin-bottom: 1rem;
}

.btn {
    display: inline-block;
    padding: 0.75rem 1.5rem;
    border-radius: var(--border-radius);
    font-weight: 500;
    text-align: center;
    transition: var(--transition);
    cursor: pointer;
    border: none;
    margin-top: 1rem;
}

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

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

.btn-secondary {
    background-color: var(--bg-white);
    color: var(--primary-color);
    border: 2px solid var(--primary-color);
}

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

/* FAQ Section */
.faq-section {
    background-color: var(--bg-white);
    padding: 4rem 0;
}

.faq-section h2 {
    text-align: center;
    margin-bottom: 3rem;
}

.faq-container {
    max-width: 900px;
    margin: 0 auto;
}

.faq-item {
    border-bottom: 1px solid var(--border-color);
    margin-bottom: 0;
}

.faq-question {
    width: 100%;
    padding: 1.5rem;
    background-color: var(--bg-white);
    border: none;
    text-align: left;
    cursor: pointer;
    display: flex;
    justify-content: space-between;
    align-items: center;
    font-size: 1.125rem;
    font-weight: 600;
    color: var(--text-primary);
    transition: var(--transition);
}

.faq-question:hover {
    background-color: var(--bg-light);
}

.faq-icon {
    font-size: 1.5rem;
    font-weight: 300;
    color: var(--primary-color);
    transition: var(--transition);
}

.faq-question[aria-expanded="true"] .faq-icon {
    transform: rotate(45deg);
}

.faq-answer {
    max-height: 0;
    overflow: hidden;
    transition: max-height 0.3s ease;
    background-color: var(--bg-light);
}

.faq-answer p {
    padding: 1.5rem;
    margin: 0;
    line-height: 1.8;
}

.faq-item.active .faq-answer {
    max-height: 1000px;
}

/* Contact Page */
.hero-small {
    padding: 2rem 0;
}

.contact-container {
    display: grid;
    grid-template-columns: 1fr 1fr;
    gap: 4rem;
    max-width: 1200px;
    margin: 0 auto;
}

.contact-intro {
    padding-right: 2rem;
}

.contact-info {
    background-color: var(--bg-light);
    padding: 1.5rem;
    border-radius: var(--border-radius);
    margin-top: 2rem;
}

.contact-info h3 {
    color: var(--primary-color);
    margin-bottom: 1rem;
}

.contact-info ul {
    list-style: none;
    padding: 0;
}

.contact-info li {
    padding: 0.5rem 0;
    line-height: 1.6;
}

.contact-disclaimer {
    background-color: #fef3c7;
    border-left: 4px solid #f59e0b;
    padding: 1.5rem;
    border-radius: var(--border-radius);
    margin-top: 2rem;
}

.contact-disclaimer h4 {
    color: #92400e;
    margin-bottom: 0.75rem;
    margin-top: 0;
}

.contact-disclaimer p {
    margin: 0;
    color: #78350f;
    line-height: 1.6;
}

.contact-form-wrapper {
    position: relative;
}

.contact-form {
    background-color: var(--bg-white);
    padding: 2.5rem;
    border-radius: var(--border-radius);
    box-shadow: var(--shadow-lg);
    border: 1px solid var(--border-color);
}

.form-group {
    margin-bottom: 1.75rem;
}

.form-group label {
    display: block;
    font-weight: 600;
    margin-bottom: 0.75rem;
    color: var(--text-primary);
    font-size: 0.95rem;
}

.required {
    color: #dc2626;
}

.form-group input[type="text"],
.form-group input[type="email"],
.form-group select,
.form-group textarea {
    width: 100%;
    padding: 0.875rem 1rem;
    border: 2px solid var(--border-color);
    border-radius: var(--border-radius);
    font-family: inherit;
    font-size: 1rem;
    transition: var(--transition);
    background-color: var(--bg-white);
    box-sizing: border-box;
}

.form-group input[type="text"]:focus,
.form-group input[type="email"]:focus,
.form-group select:focus,
.form-group textarea:focus {
    outline: none;
    border-color: var(--primary-color);
    box-shadow: 0 0 0 3px rgba(37, 99, 235, 0.1);
}

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

.checkbox-label {
    display: flex;
    align-items: flex-start;
    gap: 0.75rem;
    font-weight: 400;
    cursor: pointer;
    line-height: 1.5;
}

.checkbox-label input[type="checkbox"] {
    width: 1.125rem;
    height: 1.125rem;
    cursor: pointer;
    margin-top: 0.125rem;
    flex-shrink: 0;
}

.checkbox-label span {
    flex: 1;
}

.btn-large {
    width: 100%;
    padding: 1rem 2rem;
    font-size: 1.125rem;
}

.hidden {
    display: none !important;
    visibility: hidden !important;
    opacity: 0 !important;
    position: absolute !important;
    left: -9999px !important;
}

.form-success {
    background-color: #d1fae5;
    border: 2px solid #10b981;
    border-radius: var(--border-radius);
    padding: 2rem;
    text-align: center;
}

.success-content h3 {
    color: #065f46;
    margin-bottom: 0.5rem;
}

.success-content p {
    color: #047857;
    margin: 0;
}

.quick-faq {
    display: flex;
    flex-direction: column;
    gap: 2rem;
    margin-top: 2rem;
}

.quick-faq-item {
    background-color: var(--bg-white);
    padding: 1.5rem;
    border-radius: var(--border-radius);
    box-shadow: var(--shadow-sm);
}

.quick-faq-item h3 {
    color: var(--primary-color);
    font-size: 1.25rem;
    margin-bottom: 0.75rem;
}

.quick-faq-item p {
    margin: 0;
    line-height: 1.6;
}

/* About Page */
.research-highlight {
    background: linear-gradient(135deg, #eff6ff 0%, #dbeafe 100%);
    border-left: 4px solid var(--primary-color);
    padding: 2rem;
    border-radius: var(--border-radius);
    margin: 2rem 0;
}

.research-highlight h3 {
    color: var(--primary-color);
    margin-top: 0;
    margin-bottom: 1rem;
}

.research-highlight ul {
    list-style-position: inside;
    padding-left: 1rem;
    margin: 1rem 0;
}

.research-highlight li {
    margin-bottom: 0.75rem;
    line-height: 1.6;
}

.sources-grid {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
    gap: 1.5rem;
    margin-top: 2rem;
}

.source-card {
    background-color: var(--bg-white);
    padding: 1.5rem;
    border-radius: var(--border-radius);
    box-shadow: var(--shadow-sm);
    border-top: 3px solid var(--primary-color);
}

.source-card h3 {
    color: var(--primary-color);
    margin-bottom: 0.75rem;
    font-size: 1.125rem;
}

.source-card p {
    margin: 0;
    font-size: 0.95rem;
    line-height: 1.6;
    color: var(--text-secondary);
}

.cta-box {
    background: linear-gradient(135deg, #667eea 0%, #764ba2 100%);
    color: white;
    padding: 3rem 2rem;
    border-radius: var(--border-radius);
    text-align: center;
    box-shadow: var(--shadow-lg);
}

.cta-box h2 {
    color: white;
    margin-bottom: 1rem;
}

.cta-box p {
    font-size: 1.125rem;
    opacity: 0.95;
    margin-bottom: 2rem;
}

/* Thank You Page */
.thank-you-container {
    max-width: 800px;
    margin: 4rem auto;
    text-align: center;
}

.success-icon {
    margin: 0 auto 2rem;
    animation: scaleIn 0.5s ease-out;
}

@keyframes scaleIn {
    from {
        transform: scale(0);
        opacity: 0;
    }
    to {
        transform: scale(1);
        opacity: 1;
    }
}

.thank-you-container h1 {
    color: var(--primary-color);
    font-size: 3rem;
    margin-bottom: 1rem;
}

.next-steps {
    background-color: var(--bg-light);
    padding: 2rem;
    border-radius: var(--border-radius);
    margin: 3rem 0;
    text-align: left;
}

.next-steps h2 {
    color: var(--primary-color);
    text-align: center;
    margin-bottom: 1.5rem;
}

.next-steps ul {
    list-style-position: inside;
    line-height: 2;
}

.cta-buttons {
    display: flex;
    gap: 1rem;
    justify-content: center;
    margin: 2rem 0;
    flex-wrap: wrap;
}

.helpful-resources {
    margin-top: 3rem;
    padding-top: 3rem;
    border-top: 1px solid var(--border-color);
}

.helpful-resources h3 {
    color: var(--text-primary);
    margin-bottom: 1.5rem;
}

.resource-links {
    display: flex;
    gap: 1rem;
    justify-content: center;
    flex-wrap: wrap;
}

.resource-links a {
    padding: 0.75rem 1.5rem;
    background-color: var(--bg-light);
    border-radius: var(--border-radius);
    color: var(--primary-color);
    text-decoration: none;
    font-weight: 500;
    transition: var(--transition);
}

.resource-links a:hover {
    background-color: var(--primary-color);
    color: white;
    transform: translateY(-2px);
}

/* Footer */
.site-footer {
    background-color: var(--text-primary);
    color: white;
    padding: 3rem 0 1rem;
    margin-top: 4rem;
}

.footer-links {
    list-style: none;
    padding: 0;
}

.footer-links li {
    margin-bottom: 0.5rem;
}

.footer-links a {
    color: rgba(255, 255, 255, 0.9);
    text-decoration: none;
    transition: var(--transition);
}

.footer-links a:hover {
    color: white;
    text-decoration: underline;
}

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

.footer-section h3,
.footer-section h4 {
    color: white;
    margin-bottom: 1rem;
}

.footer-section p {
    opacity: 0.9;
    line-height: 1.8;
}

.footer-bottom {
    text-align: center;
    padding-top: 2rem;
    border-top: 1px solid rgba(255, 255, 255, 0.1);
    opacity: 0.8;
}

/* Responsive Design */
@media (max-width: 768px) {
    h1 {
        font-size: 2rem;
    }

    h2 {
        font-size: 1.75rem;
    }

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

    .hero-subtitle {
        font-size: 1.1rem;
    }

    .content-section {
        padding: 2rem 0;
    }

    .features-grid,
    .exercises-grid,
    .outcomes-grid,
    .resources-grid {
        grid-template-columns: 1fr;
        gap: 1.5rem;
    }

    .container {
        padding: 0 1rem;
    }

    .nav-menu {
        flex-direction: column;
        gap: 0.5rem;
    }

    .site-header nav {
        flex-direction: column;
        gap: 1rem;
    }

    .contact-container {
        grid-template-columns: 1fr;
        gap: 2rem;
    }

    .contact-intro {
        padding-right: 0;
    }
}

@media (max-width: 480px) {
    body {
        font-size: 15px;
    }

    h1 {
        font-size: 1.75rem;
    }

    h2 {
        font-size: 1.5rem;
    }

    .hero {
        padding: 2rem 0;
    }

    .hero-title {
        font-size: 1.75rem;
    }

    .feature-card,
    .exercise-card,
    .resource-card {
        padding: 1.5rem;
    }
}

/* Print Styles */
@media print {
    .site-header,
    .site-footer,
    .video-section {
        display: none;
    }

    body {
        font-size: 12pt;
        line-height: 1.5;
    }

    .content-section {
        page-break-inside: avoid;
    }
}