:root {
    --primary-color: #8b0032;
    --secondary-color: #2d5a27;
    --accent-color: #a73b52;
    --light-green: #4a7c3d;
    --background-color: #f9f7f2;
    --text-color: #333333;
    --light-text: #ffffff;
    --border-radius: 10px;
    --box-shadow: 0 5px 15px rgba(0, 0, 0, 0.1);
    --transition: all 0.3s ease;
}

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

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

h1, h2, h3, h4, h5, h6 {
    font-family: 'Rufina', serif;
    font-weight: 700;
    line-height: 1.3;
    margin-bottom: 1rem;
}

h1 {
    font-size: 2.5rem;
}

h2 {
    font-size: 2.2rem;
    margin-bottom: 1.5rem;
    position: relative;
    display: inline-block;
}

h2:after {
    content: '';
    position: absolute;
    bottom: -10px;
    left: 0;
    width: 100%;
    height: 3px;
    background-color: var(--accent-color);
    border-radius: 2px;
}

h3 {
    font-size: 1.8rem;
}

p {
    margin-bottom: 1rem;
}

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

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

ul {
    list-style: none;
}

img {
    max-width: 100%;
    height: auto;
    display: block;
}

section {
    padding: 5rem 1.5rem;
    position: relative;
}

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

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

.wave-divider svg {
    position: relative;
    display: block;
    width: calc(100% + 1.3px);
    height: 80px;
    transform: rotateY(180deg);
}

.wave-divider path {
    fill: var(--background-color);
}

.wave-divider.inverted {
    top: auto;
    bottom: 0;
    transform: rotate(180deg);
}

.btn {
    display: inline-flex;
    align-items: center;
    justify-content: center;
    padding: 12px 24px;
    border-radius: var(--border-radius);
    font-weight: 700;
    text-transform: uppercase;
    letter-spacing: 1px;
    cursor: pointer;
    transition: var(--transition);
    border: none;
    font-size: 1rem;
    position: relative;
    overflow: hidden;
}

.btn:before {
    content: '';
    position: absolute;
    top: 0;
    left: -100%;
    width: 100%;
    height: 100%;
    background: rgba(255, 255, 255, 0.2);
    clip-path: polygon(10% 0%, 100% 0%, 90% 100%, 0% 100%);
    transition: var(--transition);
    z-index: 1;
}

.btn:hover:before {
    left: 100%;
}

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

.primary-btn:hover {
    background-color: var(--accent-color);
    color: var(--light-text);
    transform: translateY(-3px);
    box-shadow: var(--box-shadow);
}

.secondary-btn {
    background-color: var(--secondary-color);
    color: var(--light-text);
}

.secondary-btn:hover {
    background-color: var(--light-green);
    color: var(--light-text);
    transform: translateY(-3px);
    box-shadow: var(--box-shadow);
}

header {
    background-color: rgba(255, 255, 255, 0.95);
    padding: 1rem 2rem;
    display: flex;
    justify-content: space-between;
    align-items: center;
    position: sticky;
    top: 0;
    z-index: 1000;
    box-shadow: 0 2px 10px rgba(0, 0, 0, 0.1);
}

.logo {
    display: flex;
    align-items: center;
    gap: 1rem;
}

.logo img {
    width: 60px;
    height: 60px;
    border-radius: 50%;
    object-fit: cover;
}

.logo h1 {
    font-size: 1.8rem;
    margin-bottom: 0;
    color: var(--primary-color);
}

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

.main-nav a {
    display: flex;
    flex-direction: column;
    align-items: center;
    font-weight: 700;
    color: var(--text-color);
    position: relative;
    padding: 0.5rem;
}

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

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

.nav-icon {
    width: 40px;
    height: 40px;
    border-radius: 50%;
    overflow: hidden;
    margin-bottom: 0.5rem;
    border: 2px solid var(--secondary-color);
    transition: var(--transition);
}

.main-nav a:hover .nav-icon {
    transform: scale(1.1);
    border-color: var(--primary-color);
}

.hero {
    position: relative;
    padding: 6rem 1.5rem;
    background: linear-gradient(135deg, rgba(139, 0, 50, 0.05) 0%, rgba(45, 90, 39, 0.05) 100%);
    overflow: hidden;
}

.hero-content {
    display: flex;
    flex-direction: row;
    align-items: center;
    justify-content: space-between;
    max-width: 1200px;
    margin: 0 auto;
    gap: 2rem;
}

.hero-image {
    flex: 1;
    position: relative;
    overflow: hidden;
    border-radius: var(--border-radius);
    box-shadow: var(--box-shadow);
    max-width: 600px;
}

.hero-image img {
    transition: var(--transition);
    width: 100%;
}

.hero-text {
    flex: 1;
    padding: 2rem;
    background-color: rgba(255, 255, 255, 0.85);
    border-radius: var(--border-radius);
    position: relative;
    overflow: hidden;
    max-width: 600px;
}

.hero-text:before {
    content: '';
    position: absolute;
    top: 0;
    left: 0;
    width: 10px;
    height: 100%;
    background-color: var(--primary-color);
}

.hero-text h2 {
    color: var(--primary-color);
    font-size: 2.5rem;
    margin-bottom: 1.5rem;
}

.hero-text p {
    font-size: 1.1rem;
    margin-bottom: 1.5rem;
}

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

.practice {
    text-align: center;
    background-color: #ffffff;
}

.practice-cards {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(280px, 1fr));
    gap: 2rem;
    max-width: 1200px;
    margin: 0 auto;
}

.practice-card {
    background-color: #ffffff;
    border-radius: var(--border-radius);
    box-shadow: var(--box-shadow);
    padding: 2rem;
    transition: var(--transition);
    position: relative;
    overflow: hidden;
    display: flex;
    flex-direction: column;
    height: 100%;
}

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

.practice-icon {
    width: 80px;
    height: 80px;
    margin: 0 auto 1.5rem;
    display: flex;
    align-items: center;
    justify-content: center;
    color: var(--secondary-color);
    transition: var(--transition);
}

.practice-card:hover .practice-icon {
    color: var(--primary-color);
    transform: scale(1.1) rotate(5deg);
}

.practice-card h3 {
    color: var(--secondary-color);
    margin-bottom: 1rem;
    font-size: 1.5rem;
    position: relative;
    display: inline-block;
}

.practice-card h3:after {
    content: '';
    position: absolute;
    bottom: -5px;
    left: 50%;
    transform: translateX(-50%);
    width: 50px;
    height: 2px;
    background-color: var(--accent-color);
}

.practice-card p {
    margin-bottom: 1.5rem;
}

.practice-card img {
    border-radius: var(--border-radius);
    margin-top: auto;
    transition: var(--transition);
}

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

.benefits {
    text-align: center;
    padding-top: 7rem;
    position: relative;
}

.benefits-container {
    max-width: 1200px;
    margin: 0 auto;
    display: flex;
    flex-direction: column;
    gap: 3rem;
}

.benefit-daily {
    background-color: #ffffff;
    border-radius: var(--border-radius);
    box-shadow: var(--box-shadow);
    padding: 2rem;
    margin-bottom: 2rem;
}

.benefit-daily h3 {
    color: var(--primary-color);
    margin-bottom: 1.5rem;
    text-align: center;
}

.benefit-daily-content {
    display: flex;
    gap: 2rem;
    align-items: center;
}

.benefit-daily img {
    flex: 1;
    border-radius: var(--border-radius);
    max-width: 300px;
}

.benefit-daily-text {
    flex: 2;
    text-align: left;
}

.benefit-daily-text h4 {
    color: var(--secondary-color);
    margin-bottom: 1rem;
}

.benefit-daily-text ul {
    list-style: disc;
    padding-left: 1.5rem;
    margin-top: 1rem;
}

.benefit-daily-text li {
    margin-bottom: 0.5rem;
}

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

.benefit-item {
    background-color: #ffffff;
    border-radius: var(--border-radius);
    box-shadow: var(--box-shadow);
    padding: 2rem;
    transition: var(--transition);
    text-align: center;
}

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

.benefit-icon {
    width: 60px;
    height: 60px;
    margin: 0 auto 1rem;
    color: var(--secondary-color);
    transition: var(--transition);
}

.benefit-item:hover .benefit-icon {
    color: var(--primary-color);
    transform: scale(1.1);
}

.benefit-item h4 {
    color: var(--secondary-color);
    margin-bottom: 1rem;
}

.nutrition {
    text-align: center;
    background-color: #ffffff;
    padding: 5rem 1.5rem;
}

.nutrition-content {
    display: flex;
    flex-wrap: wrap;
    gap: 2rem;
    max-width: 1200px;
    margin: 0 auto;
    justify-content: center;
}

.nutrition-infographic, .nutrition-swap {
    flex: 1;
    min-width: 300px;
    background-color: var(--background-color);
    border-radius: var(--border-radius);
    box-shadow: var(--box-shadow);
    padding: 2rem;
}

.nutrition-infographic h3, .nutrition-swap h3 {
    color: var(--primary-color);
    margin-bottom: 1.5rem;
}

.plate-proportions {
    max-width: 300px;
    margin: 0 auto 1.5rem;
}

.swap-items {
    display: flex;
    flex-direction: column;
    gap: 1.5rem;
}

.swap-item {
    display: flex;
    align-items: center;
    justify-content: space-between;
}

.swap-from, .swap-to {
    flex: 1;
    padding: 1rem;
    background-color: #ffffff;
    border-radius: var(--border-radius);
}

.swap-from {
    background-color: #f8e4e8;
}

.swap-to {
    background-color: #e4f8e7;
}

.swap-arrow {
    width: 50px;
    padding: 0 0.5rem;
    color: var(--primary-color);
}

.instructor {
    text-align: center;
    padding-top: 7rem;
    position: relative;
}

.instructors-grid {
    display: grid;
    grid-template-columns: repeat(auto-fill, minmax(300px, 1fr));
    gap: 2rem;
    max-width: 1200px;
    margin: 0 auto;
}

.instructor-card {
    background-color: #ffffff;
    border-radius: var(--border-radius);
    box-shadow: var(--box-shadow);
    overflow: hidden;
    transition: var(--transition);
}

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

.instructor-card img {
    width: 100%;
    height: 300px;
    object-fit: cover;
    transition: var(--transition);
}

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

.instructor-info {
    padding: 1.5rem;
}

.instructor-specialty {
    color: var(--primary-color);
    font-weight: 700;
    margin-bottom: 1rem;
}

.schedule {
    text-align: center;
    background-color: #ffffff;
    padding: 5rem 1.5rem;
}

.schedule-container {
    display: flex;
    flex-wrap: wrap;
    gap: 2rem;
    max-width: 1200px;
    margin: 0 auto;
}

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

.schedule-day {
    background-color: var(--background-color);
    border-radius: var(--border-radius);
    box-shadow: var(--box-shadow);
    padding: 1.5rem;
}

.schedule-day h3 {
    color: var(--primary-color);
    margin-bottom: 1.5rem;
    text-align: center;
}

.schedule-item {
    display: flex;
    flex-direction: column;
    margin-bottom: 1rem;
    padding: 1rem;
    background-color: #ffffff;
    border-radius: var(--border-radius);
    transition: var(--transition);
}

.schedule-item:hover {
    transform: translateY(-5px);
    box-shadow: 0 5px 10px rgba(0, 0, 0, 0.1);
}

.schedule-item .time {
    font-weight: 700;
    color: var(--secondary-color);
    margin-bottom: 0.5rem;
}

.schedule-info {
    flex: 1;
    display: flex;
    flex-direction: column;
    gap: 1rem;
}

.info-card {
    background-color: var(--background-color);
    border-radius: var(--border-radius);
    box-shadow: var(--box-shadow);
    padding: 1.5rem;
    text-align: center;
    flex: 1;
    transition: var(--transition);
}

.info-card:hover {
    transform: translateY(-5px);
}

.info-icon {
    width: 50px;
    height: 50px;
    margin: 0 auto 1rem;
    color: var(--secondary-color);
    transition: var(--transition);
}

.info-card:hover .info-icon {
    color: var(--primary-color);
    transform: scale(1.1);
}

.info-card h4 {
    color: var(--secondary-color);
    margin-bottom: 1rem;
}

.testimonials {
    text-align: center;
    padding-top: 7rem;
    position: relative;
}

.testimonials-grid {
    display: grid;
    grid-template-columns: repeat(auto-fill, minmax(300px, 1fr));
    gap: 2rem;
    max-width: 1200px;
    margin: 0 auto;
}

.testimonial-card {
    background-color: #ffffff;
    border-radius: var(--border-radius);
    box-shadow: var(--box-shadow);
    overflow: hidden;
    transition: var(--transition);
}

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

.testimonial-image {
    position: relative;
    height: 200px;
    overflow: hidden;
}

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

.testimonial-card:hover .testimonial-image img {
    transform: scale(1.1);
}

.testimonial-content {
    padding: 1.5rem;
    text-align: left;
}

.testimonial-text {
    font-style: italic;
    position: relative;
    padding-left: 1.5rem;
}

.testimonial-text:before {
    content: '';
    position: absolute;
    left: 0;
    top: 0;
    height: 100%;
    width: 3px;
    background-color: var(--primary-color);
    border-radius: 2px;
}

.testimonial-author {
    font-weight: 700;
    color: var(--primary-color);
    margin-top: 1rem;
    text-align: right;
}

.contact {
    text-align: center;
    background-color: #ffffff;
    padding: 5rem 1.5rem;
}

.contact-container {
    display: flex;
    flex-wrap: wrap;
    gap: 2rem;
    max-width: 1200px;
    margin: 0 auto;
}

.contact-info {
    flex: 1;
    min-width: 300px;
    display: flex;
    flex-direction: column;
    gap: 2rem;
}

.info-item {
    display: flex;
    align-items: center;
    gap: 1rem;
    background-color: var(--background-color);
    border-radius: var(--border-radius);
    padding: 1rem;
    box-shadow: var(--box-shadow);
}

.info-item .info-icon {
    width: 40px;
    height: 40px;
    min-width: 40px;
    color: var(--primary-color);
}

.contact-image {
    margin-top: 2rem;
    border-radius: var(--border-radius);
    overflow: hidden;
    box-shadow: var(--box-shadow);
}

.contact-form {
    flex: 1;
    min-width: 300px;
    background-color: var(--background-color);
    border-radius: var(--border-radius);
    box-shadow: var(--box-shadow);
    padding: 2rem;
    text-align: left;
}

.form-group {
    margin-bottom: 1.5rem;
}

.form-group label {
    display: block;
    margin-bottom: 0.5rem;
    font-weight: 700;
    color: var(--secondary-color);
}

.form-group input,
.form-group select,
.form-group textarea {
    width: 100%;
    padding: 0.8rem;
    border: 1px solid #ddd;
    border-radius: var(--border-radius);
    font-family: 'PT Sans', 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(139, 0, 50, 0.1);
}

footer {
    background-color: #333333;
    color: #ffffff;
    padding: 3rem 1.5rem 1.5rem;
}

.footer-content {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(250px, 1fr));
    gap: 2rem;
    max-width: 1200px;
    margin: 0 auto;
}

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

.footer-logo img {
    width: 80px;
    height: 80px;
    border-radius: 50%;
    margin-bottom: 1rem;
}

.footer-logo h2 {
    color: #ffffff;
    margin-bottom: 0.5rem;
}

.footer-logo h2:after {
    background-color: var(--primary-color);
}

.footer-logo p {
    opacity: 0.8;
}

.footer-links {
    display: grid;
    grid-template-columns: repeat(auto-fit, minmax(150px, 1fr));
    gap: 1.5rem;
}

.footer-links-item h3 {
    color: #ffffff;
    font-size: 1.3rem;
    margin-bottom: 1rem;
    position: relative;
    display: inline-block;
}

.footer-links-item h3:after {
    content: '';
    position: absolute;
    bottom: -5px;
    left: 0;
    width: 30px;
    height: 2px;
    background-color: var(--primary-color);
}

.footer-links-item ul {
    display: flex;
    flex-direction: column;
    gap: 0.5rem;
}

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

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

.footer-newsletter {
    text-align: left;
}

.footer-newsletter h3 {
    color: #ffffff;
    font-size: 1.3rem;
    margin-bottom: 1rem;
    position: relative;
    display: inline-block;
}

.footer-newsletter h3:after {
    content: '';
    position: absolute;
    bottom: -5px;
    left: 0;
    width: 30px;
    height: 2px;
    background-color: var(--primary-color);
}

.footer-newsletter p {
    opacity: 0.8;
    margin-bottom: 1.5rem;
}

.newsletter-form {
    display: flex;
    gap: 0.5rem;
}

.newsletter-form input {
    flex: 1;
    padding: 0.8rem;
    border: none;
    border-radius: var(--border-radius);
    font-family: 'PT Sans', sans-serif;
}

.footer-bottom {
    max-width: 1200px;
    margin: 2rem auto 0;
    padding-top: 2rem;
    border-top: 1px solid rgba(255, 255, 255, 0.1);
    text-align: center;
    opacity: 0.6;
}

@media (max-width: 1024px) {
    h1 {
        font-size: 2.2rem;
    }

    h2 {
        font-size: 2rem;
    }

    .hero-content {
        flex-direction: column;
    }

    .hero-image, .hero-text {
        max-width: 100%;
    }

    .benefit-daily-content {
        flex-direction: column;
    }

    .benefit-daily img {
        max-width: 100%;
    }
}

@media (max-width: 768px) {
    header {
        flex-direction: column;
        padding: 1rem;
        position: static;
    }

    .logo {
        margin-bottom: 1rem;
    }

    .main-nav ul {
        flex-wrap: wrap;
        justify-content: center;
    }

    h1 {
        font-size: 2rem;
    }

    h2 {
        font-size: 1.8rem;
    }

    section {
        padding: 3rem 1rem;
    }

    .hero {
        padding: 3rem 1rem;
    }

    .hero-text h2 {
        font-size: 2rem;
    }

    .hero-buttons {
        flex-direction: column;
        align-items: center;
    }

    .schedule-days {
        grid-template-columns: 1fr;
    }
}

@media (max-width: 480px) {
    h1 {
        font-size: 1.8rem;
    }

    h2 {
        font-size: 1.6rem;
    }

    .logo {
        flex-direction: column;
        text-align: center;
    }

    .main-nav ul {
        gap: 0.5rem;
    }

    .main-nav a {
        font-size: 0.9rem;
    }

    .nav-icon {
        width: 30px;
        height: 30px;
    }

    .hero-text h2 {
        font-size: 1.8rem;
    }

    .newsletter-form {
        flex-direction: column;
    }
    
    .swap-item {
        flex-direction: column;
        gap: 1rem;
    }
    
    .swap-arrow {
        transform: rotate(90deg);
    }
}

@media (min-width: 375px) and (max-width: 480px) {
    .practice-cards {
        grid-template-columns: 1fr;
    }
    
    .benefits-grid {
        grid-template-columns: 1fr;
    }
    
    .instructors-grid {
        grid-template-columns: 1fr;
    }
    
    .testimonials-grid {
        grid-template-columns: 1fr;
    }
    
    .footer-content {
        grid-template-columns: 1fr;
    }
}

.policy-page {
    max-width: 900px;
    margin: 2rem auto;
    padding: 2rem;
    background-color: #ffffff;
    border-radius: var(--border-radius);
    box-shadow: var(--box-shadow);
}

.policy-page h1 {
    color: var(--primary-color);
    text-align: center;
    margin-bottom: 2rem;
}

.policy-page h2 {
    color: var(--secondary-color);
    margin-top: 2rem;
}

.policy-page p, .policy-page ul {
    margin-bottom: 1.5rem;
}

.policy-page ul {
    list-style: disc;
    padding-left: 2rem;
}

.policy-page .btn {
    margin-top: 2rem;
    display: inline-block;
}

.thank-you {
    max-width: 600px;
    margin: 4rem auto;
    padding: 3rem;
    background-color: #ffffff;
    border-radius: var(--border-radius);
    box-shadow: var(--box-shadow);
    text-align: center;
}

.thank-you h1 {
    color: var(--primary-color);
    margin-bottom: 1.5rem;
}

.thank-you p {
    font-size: 1.1rem;
    margin-bottom: 2rem;
}

.thank-you .btn {
    margin-top: 1rem;
}