/* Visual refresh: navy + energy orange, inspired by the original poster. Loaded last. */
:root{--bg:#f3f5f9;--card:#fff;--ink:#0f1b2d;--mut:#5b6678;--edge:#e2e7ef;--gold:#d9480f;--green:#0f9d8a;--navy:#0f1b2d;--navy2:#1c3a63;--accent:#d9480f;--accentSoft:#fff1e8;--teal:#0f9d8a;--tealSoft:#e6f6f3}
body{background:var(--bg);color:var(--ink);font-family:'Plus Jakarta Sans',system-ui,-apple-system,'Segoe UI',sans-serif;-webkit-font-smoothing:antialiased}
main{max-width:1080px;padding:0 24px 40px}
h1,h2,h3,h4{color:var(--ink);letter-spacing:-.02em}
/* Header band */
header{height:auto;min-height:0;display:flex;align-items:center;justify-content:space-between;gap:16px;flex-wrap:wrap;margin:16px 0 0;padding:22px 26px;border-radius:22px;background:radial-gradient(120% 140% at 100% 0%,#d9480f55 0%,transparent 45%),linear-gradient(135deg,#0f1b2d 0%,#1c3a63 100%);color:#fff;box-shadow:0 10px 30px #0f1b2d22}
.brand{color:#fff!important;font-size:24px;font-weight:800;letter-spacing:-.04em;text-decoration:none}
.brand span{color:#ffb38a!important;font-size:12px;font-weight:700;letter-spacing:.12em}
.headerMeta{display:flex;gap:8px;flex-wrap:wrap;align-items:center}
.headerMeta span{background:#ffffff14;border:1px solid #ffffff22;border-radius:999px;padding:6px 12px;font-size:13px;color:#e6ecf5;white-space:nowrap}
.headerMeta span b{color:#fff}
.headerMeta .chipReady.green b{color:#7ee2c9}.headerMeta .chipReady.amber b{color:#ffd27a}.headerMeta .chipReady.red b{color:#ff9b8a}
/* Navigation */
.appnav{position:sticky;top:0;z-index:30;display:flex!important;gap:6px;overflow-x:auto;scrollbar-width:none;padding:12px 0!important;margin:0 0 22px!important;background:#f3f5f9e8!important;border:0!important;backdrop-filter:blur(12px)}
.appnav::-webkit-scrollbar{display:none}
.appnav button{flex:none;border-radius:999px!important;padding:10px 18px!important;font-weight:700;font-size:14px;color:#5b6678!important;background:transparent!important;border:1px solid transparent!important;box-shadow:none!important}
.appnav button:hover{background:#e7ebf2!important}
.appnav .activeTab{background:var(--navy)!important;color:#fff!important}
/* Surfaces */
.panel,form.panel{background:#fff;border:1px solid var(--edge);border-radius:22px;box-shadow:0 1px 2px #0f1b2d0a,0 10px 28px #0f1b2d0d}
button{border-radius:12px;border-color:#d5dbe5;color:var(--ink);font-family:inherit;transition:background .15s,transform .05s}
button:hover{background:#eef1f6}
button:active{transform:translateY(1px)}
button.gold,.gold{background:var(--accent)!important;border-color:var(--accent)!important;color:#fff!important}
button.gold:hover,.gold:hover{background:#b93d0c!important}
input,select,textarea{background:#f8fafc!important;border:1px solid #d5dbe5!important;color:var(--ink)!important;border-radius:12px;font-family:inherit}
input:focus,select:focus,textarea:focus{outline:2px solid #d9480f55;outline-offset:1px;border-color:var(--accent)!important}
input[type=checkbox]{accent-color:var(--accent)}
progress{accent-color:var(--teal)}
.eyebrow{color:var(--accent)!important;font-weight:800;letter-spacing:.12em}
.muted{color:var(--mut)}
a{color:#1c5aa6}
/* Today */
.dayPicker button{border-radius:12px;background:#fff;border-color:var(--edge);color:#5b6678;font-weight:700}
.dayPicker .chosenDay{background:var(--navy)!important;color:#fff!important;border-color:var(--navy)!important}
.sessionHero{background:radial-gradient(120% 160% at 100% 0%,#d9480f40 0%,transparent 50%),linear-gradient(135deg,#0f1b2d,#1c3a63);color:#fff;border-radius:20px;padding:26px 28px;border:0!important}
.sessionHero h2,.sessionHero strong{color:#fff}
.sessionHero .muted,.sessionHero p{color:#cfd8e6!important}
.sessionHero .eyebrow{color:#ffb38a!important}
.sessionStages>div{background:#fff!important;border:1px solid var(--edge)!important;border-radius:16px!important}
.sessionStages>div:nth-child(2){background:var(--accentSoft)!important;border-color:#ffd6bf!important}
.sessionStages small{color:var(--accent)!important}
.startWorkout{border-radius:14px!important;box-shadow:0 8px 20px #d9480f33}
.workoutSwitcher button{border-radius:12px}
.lastPerformance{background:var(--tealSoft)!important;border-radius:12px}
.dailyRehab,.advancedChoices{background:#f6f8fb!important;border:1px solid var(--edge)!important;border-radius:16px}
.dailyRehab summary,.advancedChoices summary{color:var(--navy2)!important;font-weight:700}
.notice{background:var(--accentSoft)!important;border-color:#ffd6bf!important;color:#7a2e0b!important;border-radius:12px}
.fitReasons{background:#f6f8fb!important}
footer{color:var(--mut);font-size:12px}
/* Coach / diagrams harmonised with the theme */
.coachCard,.weekDiagram,.recPanel,.workDiagram{border-radius:18px!important;border-color:var(--edge)!important}
.coachStat{background:#f6f8fb!important}
.coachList.good{background:var(--tealSoft)!important}.coachList.warn{background:var(--accentSoft)!important}
.coachBanner{background:var(--accentSoft)!important;border-left-color:var(--accent)!important}
.setBlock{background:var(--navy2)!important}
.tempoBar div:nth-child(1){background:var(--teal)!important}.tempoBar div:nth-child(2){background:#7b8798!important}.tempoBar div:nth-child(3){background:var(--navy2)!important}
.dot.done{background:var(--navy2)!important}.dot.target{background:var(--teal)!important}
.dayCell.gym{background:#eaf0f8!important}.dayCell.today{outline-color:var(--accent)!important}
/* Readiness + recommendations */
.readinessPanel{border-radius:18px;padding:18px 20px;margin:18px 0;border:1px solid var(--edge);background:#fff}
.readinessPanel.green{background:linear-gradient(135deg,#e9f8f4,#fff 60%)}.readinessPanel.amber{background:linear-gradient(135deg,#fff5e6,#fff 60%)}.readinessPanel.red{background:linear-gradient(135deg,#fdeceb,#fff 60%)}
.readyTop{display:flex;gap:18px;align-items:center}
.readyTop h3{margin:2px 0 4px;font-size:20px}.readyTop p{margin:0}
.readyTop .eyebrow{display:block!important}
.readyRing{position:relative;width:92px;height:92px;flex:none}
.readyRing svg{width:100%;height:100%;transform:rotate(-90deg)}
.readyRing circle{fill:none;stroke-width:9;stroke-linecap:round}
.readyRing .track{stroke:#e6eaf0}.readyRing.green .fill{stroke:var(--teal)}.readyRing.amber .fill{stroke:#f2a516}.readyRing.red .fill{stroke:#e5484d}.readyRing.unknown .fill{stroke:#c3cad6}
.readyRing div{position:absolute;inset:0;display:flex;flex-direction:column;align-items:center;justify-content:center}
.readyRing strong{font-size:26px;line-height:1}.readyRing span{font-size:11px;color:var(--mut);text-transform:uppercase;letter-spacing:.08em}
.readyParts{display:grid;grid-template-columns:repeat(auto-fit,minmax(200px,1fr));gap:10px 18px;margin:16px 0 4px}
.readyPart{display:grid;grid-template-columns:90px 1fr;gap:2px 10px;align-items:center;font-size:13px}
.readyPart div{height:8px;background:#e6eaf0;border-radius:6px;overflow:hidden}.readyPart i{display:block;height:100%;background:var(--navy2);border-radius:6px}
.readyPart small{grid-column:2;color:var(--mut);font-size:12px}
.readinessPanel h4{margin:16px 0 8px;font-size:14px}
.recPanel{background:#fff;border:1px solid var(--edge);padding:18px 20px;margin:0 0 20px}
.recPanel h3{margin:4px 0 12px}
.recItem{display:flex;gap:14px;align-items:center;justify-content:space-between;flex-wrap:wrap;padding:12px 14px;border-radius:14px;margin:8px 0;background:#f6f8fb;border-left:4px solid var(--navy2)}
.recItem.green{border-left-color:var(--teal)}.recItem.amber{border-left-color:#f2a516}.recItem.red{border-left-color:#e5484d}
.recItem>div:first-child{flex:1 1 260px}.recItem strong{display:block}.recItem p{margin:3px 0 0;font-size:14px;color:var(--mut)}
.recBtns{display:flex;gap:8px}.recBtns button{padding:8px 14px}
/* Food */
.foodPanel h2{margin:4px 0 18px}
.foodPanel .eyebrow{display:block!important}
.fuelSummary{display:grid;grid-template-columns:180px 1fr;gap:24px;align-items:center;padding:20px;border-radius:18px;background:linear-gradient(135deg,#0f1b2d,#1c3a63);color:#fff}
.fuelRing{display:flex;flex-direction:column;align-items:center;gap:10px}
.kcalRing{position:relative;width:150px;height:150px}.kcalRing svg{width:100%;height:100%;transform:rotate(-90deg)}
.kcalRing circle{fill:none;stroke-width:11;stroke-linecap:round}.kcalRing .track{stroke:#ffffff22}.kcalRing .fill{stroke:#ff8a4c}.kcalRing.over .fill{stroke:#ff6b6b}
.kcalRing div{position:absolute;inset:0;display:flex;flex-direction:column;align-items:center;justify-content:center}.kcalRing strong{font-size:30px;line-height:1;color:#fff}.kcalRing span{font-size:12px;color:#cfd8e6}
.dayChip{font-size:12px;font-weight:700;border-radius:999px;padding:4px 12px}.dayChip.train{background:#d9480f;color:#fff}.dayChip.rest{background:#ffffff22;color:#e6ecf5}
.macroBar{margin:0 0 12px}.macroHead{display:flex;justify-content:space-between;font-size:13px;color:#e6ecf5;margin-bottom:5px}.macroHead b{color:#fff}
.macroTrack{height:10px;background:#ffffff1f;border-radius:6px;overflow:hidden}.macroTrack i{display:block;height:100%;border-radius:6px;transition:width .4s}
.macroBar.protein i{background:#5fd4bd}.macroBar.carbs i{background:#ffb38a}.macroBar.fat i{background:#ffd27a}.macroBar.water i{background:#7cb8ff}
.waterBtns{display:flex;gap:8px}.waterBtns button{background:#ffffff14!important;color:#fff!important;border-color:#ffffff33!important;padding:6px 12px;font-size:13px}
.nextFood{background:var(--accentSoft);border-radius:14px;padding:12px 14px;margin:16px 0 0;font-size:14px}
.foodAdd,.foodLog,.mealIdeas,.dietAdvice{margin-top:26px}
.foodSearchRow{display:grid;grid-template-columns:1fr 140px;gap:8px}
.foodResults{display:grid;grid-template-columns:repeat(auto-fill,minmax(210px,1fr));gap:8px;margin-top:10px}
.foodChip{text-align:left;padding:10px 12px;background:#f6f8fb;border:1px solid var(--edge)}.foodChip strong{display:block;font-size:14px}.foodChip span{font-size:12px;color:var(--mut)}
.foodChip:hover{border-color:var(--accent);background:#fff}
.customFood{margin-top:10px}.customFood summary{cursor:pointer;font-weight:700;color:var(--navy2)}
.customFood form{display:grid;grid-template-columns:2fr repeat(4,1fr) auto;gap:6px;margin-top:8px}
.mealGroup h4{margin:14px 0 6px;font-size:14px;color:var(--navy2)}
.foodRow{display:grid;grid-template-columns:1fr auto 34px;gap:10px;align-items:center;padding:8px 0;border-bottom:1px solid var(--edge);font-size:14px}.foodRow small{color:var(--mut)}.foodRow button{padding:4px 0;font-size:16px}
.mealTabs{display:flex;gap:6px;flex-wrap:wrap;margin-bottom:10px}.mealTabs button{border-radius:999px;padding:7px 14px}.mealTabs button.on{background:var(--navy);color:#fff;border-color:var(--navy)}
.mealCards{display:grid;grid-template-columns:repeat(auto-fill,minmax(230px,1fr));gap:10px}
.mealCard{border:1px solid var(--edge);border-radius:16px;padding:14px;display:flex;flex-direction:column;gap:6px}.mealCard p{margin:0;font-size:13px;color:var(--mut)}.mealMacros{font-size:12px;font-weight:700;color:var(--navy2)}.mealCard button{margin-top:auto;align-self:flex-start}
.dietLower{display:grid;grid-template-columns:1fr 1.4fr;gap:20px;margin-top:26px}
.weighIn input{max-width:140px;display:inline-block;margin-right:8px}
.histChart{display:grid;grid-template-columns:repeat(7,1fr);gap:8px;height:150px;align-items:end}
.histCol{display:flex;flex-direction:column;align-items:center;height:100%;font-size:11px;color:var(--mut)}
.histBars{flex:1;width:100%;display:flex;gap:3px;align-items:flex-end;justify-content:center;position:relative}
.histBars i{width:40%;border-radius:4px 4px 0 0;min-height:2px}.histBars i.k{background:#ff8a4c}.histBars i.p{background:var(--teal)}
.histBars em{position:absolute;left:0;right:0;bottom:75%;border-top:1px dashed #9aa5b5}
.dietHow{margin-top:22px}.dietHow summary{cursor:pointer;font-weight:700;color:var(--navy2)}.dietHow p{font-size:14px;margin:6px 0}
.dietSetup form{display:grid;gap:10px;max-width:420px}
.dietNote{font-size:12px;margin-top:20px}
@media (max-width:720px){
 main{padding:0 12px 32px}
 header{padding:16px 18px;border-radius:18px}
 .brand{font-size:20px}
 .appnav button{padding:8px 12px!important;font-size:13px}
 .fuelSummary{grid-template-columns:1fr}
 .dietLower{grid-template-columns:1fr}
 .customFood form{grid-template-columns:1fr 1fr}
 .readyTop{align-items:flex-start}
 .readyRing{width:76px;height:76px}
 .sessionHero{padding:20px}
 .sessionHero h2{font-size:30px!important}
}
/* Sync */
.syncChip{background:#ffffff14!important;border:1px solid #ffffff2e!important;color:#e6ecf5!important;border-radius:999px!important;padding:6px 12px!important;font-size:13px;font-weight:600}
.syncChip:hover{background:#ffffff26!important}
.syncChip.ok{color:#7ee2c9!important}.syncChip.bad{color:#ffb4a8!important;border-color:#ff9b8a66!important}.syncChip.off{color:#ffd27a!important}
.syncCard{margin-bottom:20px}
.syncCard h2{margin:0 0 8px}
.syncStatus{display:flex;flex-wrap:wrap;gap:4px 14px;align-items:baseline;background:#f6f8fb;border-radius:12px;padding:12px 14px;margin:8px 0 14px}
.syncStatus strong{font-size:16px}.syncStatus span{color:var(--mut);font-size:13px}.syncStatus .syncErr{color:#b42318;flex-basis:100%}
.syncCode{display:flex;flex-wrap:wrap;gap:8px;align-items:center}
.syncCode>span{font-size:13px;color:var(--mut);flex-basis:100%}
.syncCode code{font-size:17px;font-weight:700;letter-spacing:.06em;background:#0f1b2d;color:#fff;border-radius:10px;padding:10px 14px;font-family:ui-monospace,Consolas,monospace}
.syncActions{display:flex;flex-wrap:wrap;gap:8px;margin-top:12px}
.syncJoin{margin-top:22px;padding-top:18px;border-top:1px solid var(--edge)}
.syncJoin h3{font-size:16px;margin:0 0 8px}
.syncJoin input{max-width:320px;display:inline-block;margin-right:8px;font-family:ui-monospace,Consolas,monospace;letter-spacing:.05em;text-transform:uppercase}
button.danger{color:#b42318;border-color:#f3c3bd}button.danger:hover{background:#fdecea}
/* Location switch */
.locSwitch{display:flex;flex-wrap:wrap;align-items:center;gap:8px 14px;margin:16px 0 0}
.locSwitch>span{font-weight:700;font-size:14px}
.locSwitch small{flex-basis:100%;color:var(--mut);font-size:12px}
.locBtns{display:inline-flex;background:#e9edf3;border-radius:999px;padding:3px}
.locBtns button{border:0!important;background:transparent!important;border-radius:999px!important;padding:7px 16px;font-weight:700;color:#5b6678}
.locBtns button.on{background:#fff!important;color:var(--ink);box-shadow:0 1px 3px #0f1b2d22}
.locNote{margin:16px 0}.locNote p{margin:4px 0 0;font-size:14px}
.dayCell em.tag.loc{background:#e6f6f3;color:#0b6b5e}
.locCard label{display:block;margin:10px 0}.locCard select{max-width:260px}
.kitBox{border:1px solid var(--edge);border-radius:12px;padding:12px 16px;margin:12px 0 0}.kitBox label{display:flex;gap:8px;align-items:center;margin:6px 0}
/* Progress */
.progressPanel h2{margin:4px 0 18px}.progressPanel .eyebrow{display:block!important}
.statTiles{display:grid;grid-template-columns:repeat(auto-fit,minmax(150px,1fr));gap:10px;margin-bottom:22px}
.statTile{background:linear-gradient(135deg,#0f1b2d,#1c3a63);color:#fff;border-radius:16px;padding:14px 16px}
.statTile small{display:block;color:#cfd8e6;font-size:12px}.statTile strong{display:block;font-size:26px;line-height:1.2;color:#fff}.statTile span{font-size:12px;color:#ffb38a}
.progCard{border:1px solid var(--edge);border-radius:18px;padding:18px;margin:0 0 16px}
.progCard h3{margin:0 0 4px}.progCard>.muted{margin:0 0 10px;font-size:13px}
.progCard select{max-width:360px;margin-bottom:6px}
.chartHeadline{font-weight:700;margin:6px 0 8px}
.chartBox{position:relative;width:100%;min-height:200px}.chartBox svg{display:block;touch-action:pan-y}
.axisText{font-size:11px;fill:#5b6678;font-family:inherit}.valueText{font-size:12px;font-weight:700;fill:#0f1b2d;font-family:inherit}
.chartTip{position:absolute;pointer-events:none;background:#0f1b2d;color:#fff;border-radius:10px;padding:7px 10px;font-size:12px;white-space:nowrap;box-shadow:0 6px 18px #0f1b2d33;z-index:2}
.chartTip b,.chartTip span{display:block}.chartTip span{color:#cfd8e6}
.chartTable{margin-top:8px}.chartTable summary{cursor:pointer;font-size:13px;color:var(--navy2);font-weight:700}
.chartTable table{width:100%;border-collapse:collapse;font-size:13px;margin-top:6px}.chartTable th,.chartTable td{text-align:left;padding:5px 8px;border-bottom:1px solid var(--edge)}
.pbList{display:grid;gap:4px}
.pbRow{display:grid;grid-template-columns:1fr auto;gap:0 12px;padding:8px 0;border-bottom:1px solid var(--edge);align-items:baseline}
.pbRow strong{font-size:16px}.pbRow small{grid-column:1;color:var(--mut);font-size:12px}.pbNew{grid-column:2;grid-row:2;font-style:normal;font-size:11px;font-weight:800;color:#fff;background:var(--accent);border-radius:999px;padding:2px 8px;justify-self:end}
/* Meal prep */
.foodModes{display:inline-flex;background:#e9edf3;border-radius:999px;padding:3px;margin:0 0 18px}
.foodModes button{border:0!important;background:transparent!important;border-radius:999px!important;padding:8px 16px;font-weight:700;color:#5b6678}
.foodModes button.on{background:#fff!important;color:var(--ink);box-shadow:0 1px 3px #0f1b2d22}
.mealPrep h3{margin:26px 0 10px}
.prepHead h3{margin:0 0 4px}
.prepUpdated{background:var(--accentSoft);border-radius:10px;padding:8px 12px;font-size:14px;font-weight:600}
.prepControls{display:flex;flex-wrap:wrap;gap:8px;margin-top:10px}.prepControls select{max-width:220px}
.prepWeek{display:grid;grid-template-columns:repeat(auto-fill,minmax(180px,1fr));gap:10px}
.prepDay{border:1px solid var(--edge);border-radius:16px;padding:12px 14px;display:flex;flex-direction:column;gap:6px}
.prepDay.today{border-color:var(--accent);box-shadow:0 0 0 2px #d9480f22}
.prepDayHead{display:flex;justify-content:space-between;align-items:center}
.prepDay p{margin:0;font-size:13px}.prepDay p small{display:block;font-size:10px;font-weight:800;letter-spacing:.08em;text-transform:uppercase;color:var(--mut)}
.prepTotals{font-style:normal;font-size:12px;font-weight:700;color:var(--navy2);margin-top:auto}
.prepDay .dayChip.rest{background:#e9edf3;color:#5b6678}
.prepSessions{display:grid;grid-template-columns:repeat(auto-fit,minmax(280px,1fr));gap:12px}
.prepSession{background:#f6f8fb;border-radius:16px;padding:14px 16px}
.prepItem{margin-top:10px;padding-top:10px;border-top:1px solid var(--edge)}.prepItem p{margin:3px 0;font-size:13px;color:var(--mut)}.prepItem small{display:block;font-size:12px;margin-top:3px}
.shopList{display:grid;grid-template-columns:repeat(auto-fill,minmax(220px,1fr));gap:12px;margin-bottom:10px}
.shopGroup h4{margin:0 0 6px;font-size:13px;color:var(--navy2)}.shopGroup label{display:flex;gap:8px;align-items:center;font-size:14px;margin:5px 0}
/* Install */
.installSteps{margin:8px 0 0;padding-left:20px}.installSteps li{margin:4px 0}
.appnav button,.locBtns button,.foodModes button{transition:none!important}
.valueText{paint-order:stroke;stroke:#fff;stroke-width:4px;stroke-linejoin:round}
.progCard select,.prepControls select,.locCard select{width:100%;box-sizing:border-box}
/* One-step setup + quick logging */
.kitInline{display:flex;flex-wrap:wrap;gap:6px 16px;align-items:center;font-size:14px;color:#344f45}
.kitInline>span{flex-basis:100%;font-weight:600}
.inlineCheck{display:flex!important;align-items:center;gap:6px;margin:0!important}
.inlineCheck input{width:auto!important;display:inline!important;margin:0!important}
.plannedMeals{margin-top:22px;border:1px solid var(--edge);border-radius:18px;padding:16px 18px}
.plannedHead{display:flex;justify-content:space-between;align-items:center;gap:10px}.plannedHead h3{margin:0}
.plannedMeals .dayChip.rest{background:#e9edf3;color:#5b6678}
.plannedRow{display:flex;gap:12px;align-items:center;justify-content:space-between;padding:10px 0;border-top:1px solid var(--edge)}
.plannedRow small{display:block;font-size:10px;font-weight:800;letter-spacing:.08em;text-transform:uppercase;color:var(--accent)}
.plannedRow strong{display:block}.plannedRow span{display:block;font-size:12px;color:var(--mut)}
.plannedRow button{flex:none;min-width:92px}
.plannedRow.eaten strong{color:var(--mut)}.plannedRow.eaten small{color:var(--teal)}
.fillPlan{display:flex;flex-wrap:wrap;gap:8px 12px;align-items:center;margin:8px 0 12px}.fillPlan span{font-size:12px}
.fillPlan button:disabled{opacity:1;background:var(--tealSoft)!important;color:#0b6b5e!important;border-color:#bfe6dd!important}