@import url('https://fonts.googleapis.com/css2?family=Public+Sans:ital,wght@0,100..900;1,100..900&family=Sansation:ital,wght@0,300;0,400;0,700;1,300;1,400;1,700&display=swap');

:root {
    --cyan: #3a5a40;
    --green: #517751;
    --yellow: #a3b18a;
    --red: #ff4545;
    --orange: #ff8c00;
    --grad: linear-gradient(90deg, #3a5a40, #517751, #a3b18a);
    --grad-text: linear-gradient(100deg, #3a5a40 0%, #517751 50%, #a3b18a 100%);
    --dark: #f4f6f1;
    --dark2: #eaede5;
    --dark3: #dde2d8;
    --border: rgba(26, 46, 31, .07);
    --border-cyan: rgba(58, 90, 64, .2);
    --white: #1a2e1f;
    --text-muted: rgba(26, 46, 31, .9);
    --text-dim: rgba(26, 46, 31, 0.9);
}

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

html {
    font-size: 16px;
    scroll-behavior: smooth;
}

body {
    background: var(--dark);
    color: var(--white);
    font-family: 'Public Sans', sans-serif;
    min-height: 100vh;
    overflow-x: hidden;
    -webkit-font-smoothing: antialiased;
    -webkit-tap-highlight-color: transparent;
}

/* Noise */
body::after {
    content: '';
    position: fixed;
    inset: 0;
    background-image: url("data:image/svg+xml,%3Csvg viewBox='0 0 256 256' xmlns='http://www.w3.org/2000/svg'%3E%3Cfilter id='n'%3E%3CfeTurbulence type='fractalNoise' baseFrequency='0.85' numOctaves='4' stitchTiles='stitch'/%3E%3C/filter%3E%3Crect width='100%25' height='100%25' filter='url(%23n)' opacity='0.035'/%3E%3C/svg%3E");
    pointer-events: none;
    z-index: 9999;
    opacity: 0.5;
}

.gt {
    background: var(--grad-text);
    -webkit-background-clip: text;
    -webkit-text-fill-color: transparent;
    background-clip: text;
}

/* NAV */
nav {
    display: flex;
    align-items: center;
    justify-content: space-between;
    padding: 0 clamp(16px, 5vw, 40px);
    height: 68px;
    background: rgba(244, 246, 241, 0.92);
    backdrop-filter: blur(12px);
    border-bottom: 1px solid rgba(58, 90, 64, 0.15);
    position: sticky;
    top: 0;
    z-index: 100;
}

.nav-logo {
    display: flex;
    align-items: center;
    gap: 8px;
    font-family: 'Public Sans', sans-serif;
    font-weight: 900;
    font-size: 1.45rem;
    letter-spacing: 5px;
    text-transform: uppercase;
}
.nav-logo img {
    height: 44px;
    width: auto;
    display: block;
    flex-shrink: 0;
}

.btn-back {
    text-decoration: none;
    color: var(--text-muted);
    font-size: clamp(1rem, 2vw, 1.2rem);
    font-weight: 600;
    letter-spacing: 2px;
    border: 1px solid var(--border);
    padding: 6px 14px;
    border-radius: 6px;
    backdrop-filter: blur(4px);
    -webkit-backdrop-filter: blur(4px);
    transition: all 0.2s;
}

.btn-back:hover {
    color: var(--cyan);
    border-color: var(--border-cyan);
    background: rgba(58, 90, 64, .05);
}

/* WRAPPER */
.wrapper {
    max-width: 680px;
    margin: 0 auto;
    padding: clamp(32px, 6vw, 60px) clamp(16px, 5vw, 40px) 60px;
}

/* HEADER */
.checkin-header {
    text-align: center;
    margin-bottom: 44px;
}

.checkin-tag {
    display: inline-block;
    font-size: clamp(1rem, 2vw, 1.2rem);
    font-weight: 600;
    letter-spacing: 5px;
    text-transform: uppercase;
    color: var(--cyan);
    border: 1px solid rgba(58, 90, 64, .3);
    padding: 5px 14px;
    margin-bottom: 18px;
}

.checkin-title {
    font-family: 'Public Sans', sans-serif;
    font-weight: 900;
    font-size: clamp(2.8rem, 9vw, 5rem);
    line-height: 0.9;
    text-transform: uppercase;
    letter-spacing: -2px;
    margin-bottom: 14px;
}

.checkin-sub {
    font-size: clamp(1rem, 2vw, 1.2rem);
    color: var(--text-dim);
    line-height: 1.7;
    max-width: 460px;
    margin: 0 auto;
}

/* PROGRESS BAR */
.progress-wrap {
    display: flex;
    align-items: center;
    gap: 12px;
    margin-bottom: 36px;
}

.progress-bar {
    flex: 1;
    height: 3px;
    background: rgba(26, 46, 31, .06);
    border-radius: 2px;
    overflow: hidden;
}

.progress-fill {
    height: 100%;
    background: var(--cyan);
    border-radius: 2px;
    transition: width 0.5s cubic-bezier(0.22, 1, 0.36, 1);
}

.progress-label {
    font-size: clamp(1rem, 2vw, 1.2rem);
    font-weight: 700;
    letter-spacing: 3px;
    color: var(--text-muted);
    text-transform: uppercase;
    white-space: nowrap;
}

/* STEPS CONTAINER */
.steps {
    position: relative;
}

.step {
    display: none;
    animation: stepIn 0.45s cubic-bezier(0.22, 1, 0.36, 1) both;
}

.step.active {
    display: block;
}

@keyframes stepIn {
    from {
        opacity: 0;
        transform: translateY(20px);
    }

    to {
        opacity: 1;
        transform: none;
    }
}

/* QUESTION CARD */
.q-card {
    background: var(--dark2);
    border: 1px solid var(--border);
    padding: clamp(24px, 4vw, 36px);
    margin-bottom: 16px;
}

.q-icon {
    font-size: 2.2rem;
    margin-bottom: 14px;
}

.q-label {
    font-family: 'Public Sans', sans-serif;
    font-weight: 700;
    font-size: clamp(1.1rem, 3vw, 1.4rem);
    text-transform: uppercase;
    letter-spacing: 1px;
    margin-bottom: 6px;
}

.q-hint {
    font-size: clamp(1rem, 2vw, 1.2rem);
    color: var(--text-muted);
    margin-bottom: 24px;
    line-height: 1.5;
}

/* EMOJI SCALE */
.emoji-scale {
    display: flex;
    gap: 8px;
    flex-wrap: wrap;
}

.emoji-btn {
    flex: 1;
    min-width: 56px;
    display: flex;
    flex-direction: column;
    align-items: center;
    gap: 6px;
    padding: 14px 8px;
    background: var(--dark3);
    border: 1px solid var(--border);
    cursor: pointer;
    transition: all 0.25s ease;
    border-radius: 6px;
}

.emoji-btn:hover {
    background: rgba(58, 90, 64, .08);
    border-color: rgba(58, 90, 64, .3);
    transform: translateY(-2px);
    box-shadow: 0 4px 14px rgba(58, 90, 64, .12);
}

.emoji-btn.selected {
    background: rgba(58, 90, 64, .12);
    border-color: var(--cyan);
    box-shadow: 0 0 18px rgba(58, 90, 64, .2);
}

.emoji-btn .emoji {
    font-size: 1.6rem;
}

.emoji-btn .label {
    font-size: clamp(0.5rem, 2vw, 1rem);
    font-weight: 600;
    letter-spacing: 1.5px;
    text-transform: uppercase;
    color: var(--text-muted);
    text-align: center;
}

.emoji-btn.selected .label {
    color: var(--cyan);
}

/* OPTION CARDS */
.option-list {
    display: flex;
    flex-direction: column;
    gap: 8px;
}

.option-card {
    display: flex;
    align-items: center;
    gap: 14px;
    padding: 16px 18px;
    background: var(--dark3);
    border: 1px solid var(--border);
    cursor: pointer;
    transition: all 0.25s ease;
    border-radius: 6px;
}

.option-card:hover {
    background: rgba(58, 90, 64, .06);
    border-color: rgba(58, 90, 64, .25);
    box-shadow: 0 4px 16px rgba(58, 90, 64, .1);
}

.option-card.selected {
    background: rgba(58, 90, 64, .1);
    border-color: var(--cyan);
    box-shadow: 0 0 16px rgba(58, 90, 64, .15);
}

.option-card .opt-icon {
    font-size: 1.3rem;
    flex-shrink: 0;
}

.option-card .opt-text {
    flex: 1;
}

.option-card .opt-name {
    font-weight: 600;
    font-size: 0.9rem;
    margin-bottom: 2px;
}

.option-card .opt-desc {
    font-size: clamp(1rem, 2vw, 1.2rem);
    color: var(--text-muted);
}

.option-card .opt-check {
    width: 18px;
    height: 18px;
    border-radius: 50%;
    border: 2px solid var(--border);
    flex-shrink: 0;
    transition: all 0.2s;
}

.option-card.selected .opt-check {
    background: var(--cyan);
    border-color: var(--cyan);
}

/* CHECKBOX MULTI */
.checkbox-grid {
    display: grid;
    grid-template-columns: 1fr 1fr;
    gap: 8px;
}

@media (max-width: 768px) {
    .nav-logo img { height: 36px; }
    .nav-logo { font-size: 1.2rem; letter-spacing: 3px; }
}
@media (max-width: 480px) {
    .nav-logo img { height: 30px; }
    .nav-logo { font-size: 1.05rem; letter-spacing: 2px; }
    .checkbox-grid {
        grid-template-columns: 1fr;
    }
}

.check-card {
    display: flex;
    align-items: center;
    gap: 12px;
    padding: 13px 16px;
    background: var(--dark3);
    border: 1px solid var(--border);
    cursor: pointer;
    transition: all 0.2s;
}

.check-card:hover {
    border-color: rgba(58, 90, 64, .2);
}

.check-card.selected {
    background: rgba(58, 90, 64, .08);
    border-color: var(--cyan);
}

.check-card .cc-box {
    width: 16px;
    height: 16px;
    border: 2px solid var(--border);
    flex-shrink: 0;
    transition: all 0.2s;
}

.check-card.selected .cc-box {
    background: var(--cyan);
    border-color: var(--cyan);
}

.check-card .cc-text {
    font-size: clamp(1rem, 2vw, 1.1rem);
    font-weight: 500;
}

/* NAV BUTTONS */
.step-nav {
    display: flex;
    gap: 10px;
    margin-top: 8px;
}

@keyframes liquidShift {

    0%,
    100% {
        background-position: 0% 50%;
    }

    50% {
        background-position: 100% 50%;
    }
}

.btn-next {
    flex: 1;
    background: var(--cyan);
    color: #fff;
    font-family: 'Public Sans', sans-serif;
    font-weight: 900;
    font-size: 1rem;
    letter-spacing: 3px;
    text-transform: uppercase;
    border: none;
    cursor: pointer;
    padding: 16px 28px;
    border-radius: 6px;
    transition: transform 0.2s, box-shadow 0.3s, opacity 0.2s;
    position: relative;
    overflow: hidden;
}

.btn-next::before {
    content: '';
    position: absolute;
    inset: 0;
    background: rgba(255, 255, 255, .2);
    border-radius: inherit;
    transform: translateY(100%);
    transition: transform .45s cubic-bezier(.23, 1, .32, 1);
}

.btn-next:not(:disabled):hover::before {
    transform: translateY(0);
}

.btn-next:disabled {
    opacity: 0.35;
    cursor: not-allowed;
    filter: grayscale(1);
}

.btn-next:not(:disabled):hover {
    transform: scale(1.02);
    box-shadow: 0 6px 24px rgba(58, 90, 64, .4);
}

.btn-prev {
    background: rgba(255, 255, 255, .04);
    color: var(--text-muted);
    font-family: 'Public Sans', sans-serif;
    font-weight: 700;
    font-size: 0.85rem;
    letter-spacing: 2px;
    text-transform: uppercase;
    border: 1px solid var(--border);
    cursor: pointer;
    padding: 16px 20px;
    border-radius: 6px;
    backdrop-filter: blur(6px);
    -webkit-backdrop-filter: blur(6px);
    transition: all 0.25s ease;
}

.btn-prev:hover {
    color: var(--white);
    border-color: rgba(255, 255, 255, .2);
    background: rgba(255, 255, 255, .07);
}

/* SKIP LINK */
.skip-link {
    display: block;
    text-align: center;
    margin-top: 18px;
    font-size: clamp(1rem, 2vw, 1.2rem);
    letter-spacing: 2px;
    color: var(--text-muted);
    text-transform: uppercase;
    cursor: pointer;
    transition: color 0.2s;
}

.skip-link:hover {
    color: var(--text-dim);
}

/* ── RESULT SCREEN ── */
.result-screen {
    display: none;
}

.result-screen.show {
    display: block;
    animation: stepIn 0.5s cubic-bezier(0.22, 1, 0.36, 1) both;
}

.result-badge {
    text-align: center;
    margin-bottom: 32px;
}

.result-icon-ring {
    width: 110px;
    height: 110px;
    border-radius: 50%;
    margin: 0 auto 20px;
    display: flex;
    align-items: center;
    justify-content: center;
    font-size: 3.2rem;
    position: relative;
}

.result-icon-ring::before {
    content: '';
    position: absolute;
    inset: -4px;
    border-radius: 50%;
    background: var(--grad);
    opacity: 0.3;
    animation: ringPulse 2s ease-in-out infinite;
}

@keyframes ringPulse {

    0%,
    100% {
        opacity: .3;
        transform: scale(1)
    }

    50% {
        opacity: .6;
        transform: scale(1.05)
    }
}

.result-level {
    font-family: 'Public Sans', sans-serif;
    font-weight: 900;
    font-size: clamp(2rem, 7vw, 3.2rem);
    text-transform: uppercase;
    letter-spacing: 2px;
    line-height: 1;
    margin-bottom: 8px;
}

.result-desc {
    font-size: clamp(1rem, 2vw, 1.2rem);
    color: var(--text-dim);
    line-height: 1.7;
    max-width: 480px;
    margin: 0 auto;
}

.result-metrics {
    display: grid;
    grid-template-columns: repeat(3, 1fr);
    gap: 1px;
    background: rgba(58, 90, 64, .05);
    border: 1px solid rgba(58, 90, 64, .1);
    margin-bottom: 28px;
}

.rm-cell {
    background: var(--dark2);
    padding: 20px 14px;
    text-align: center;
}

.rm-val {
    font-family: 'Public Sans', sans-serif;
    font-weight: 900;
    font-size: 1.6rem;
    line-height: 1;
    margin-bottom: 4px;
}

.rm-label {
    font-size: 0.6rem;
    letter-spacing: 2.5px;
    text-transform: uppercase;
    color: var(--text-muted);
}

.result-tips {
    background: var(--dark2);
    border: 1px solid var(--border);
    padding: clamp(18px, 3vw, 26px);
    margin-bottom: 24px;
}

.tips-title {
    font-family: 'Public Sans', sans-serif;
    font-weight: 700;
    font-size: 1rem;
    letter-spacing: 3px;
    text-transform: uppercase;
    color: var(--cyan);
    margin-bottom: 14px;
}

.tips-list {
    list-style: none;
    display: flex;
    flex-direction: column;
    gap: 10px;
}

.tips-list li {
    display: flex;
    align-items: flex-start;
    gap: 10px;
    font-size: 1rem;
    color: var(--text-dim);
    line-height: 1.5;
}

.tips-list li::before {
    content: '→';
    color: var(--cyan);
    flex-shrink: 0;
    margin-top: 1px;
}

.btn-go {
    display: block;
    width: 100%;
    text-align: center;
    background: var(--cyan);
    color: #fff;
    font-family: 'Public Sans', sans-serif;
    font-weight: 900;
    font-size: 1.15rem;
    letter-spacing: 4px;
    text-transform: uppercase;
    border: none;
    cursor: pointer;
    padding: 20px;
    border-radius: 12px;
    transition: transform 0.2s, box-shadow 0.3s;
    text-decoration: none;
    position: relative;
    overflow: hidden;
}

.btn-go::before {
    content: '';
    position: absolute;
    inset: 0;
    background: rgba(255, 255, 255, .22);
    border-radius: inherit;
    transform: translateY(100%);
    transition: transform .5s cubic-bezier(.23, 1, .32, 1);
}

.btn-go:hover::before {
    transform: translateY(0);
}

.btn-go:hover {
    transform: scale(1.02);
    box-shadow: 0 8px 36px rgba(58, 90, 64, .45);
}

.result-intensity-bar {
    height: 6px;
    border-radius: 3px;
    margin: 12px 0 20px;
    background: rgba(255, 255, 255, .06);
    overflow: hidden;
    position: relative;
}

.intensity-fill {
    height: 100%;
    border-radius: 3px;
    transition: width 1.2s cubic-bezier(0.22, 1, 0.36, 1) 0.3s;
}

/* ══════════════════════════════
   MUSCLE MAP — STEP 6
══════════════════════════════ */
.muscle-q-card {
    padding: 16px 14px;
}

.muscle-maps {
    display: flex;
    gap: 10px;
    justify-content: center;
    margin: 16px 0 12px;
}

.muscle-map-view {
    display: flex;
    flex-direction: column;
    align-items: center;
    gap: 6px;
    flex: 1;
    max-width: 200px;
}

.view-tag {
    font-size: 0.58rem;
    font-weight: 700;
    letter-spacing: 3px;
    text-transform: uppercase;
    color: var(--cyan);
}

.body-svg {
    width: 100%;
    height: auto;
    display: block;
}

/* SVG elements */
.body-bg {
    fill: #dce8d4;
    stroke: rgba(58,90,64,0.22);
    stroke-width: 0.7;
}

.muscle {
    fill: rgba(58,90,64,0.09);
    stroke: rgba(58,90,64,0.28);
    stroke-width: 0.8;
    cursor: pointer;
    transition: fill 0.15s ease, stroke 0.15s ease;
}

.muscle:hover {
    fill: rgba(58,90,64,0.28);
    stroke: rgba(58,90,64,0.55);
}

.muscle.selected {
    fill: rgba(58,90,64,0.70);
    stroke: #3a5a40;
    stroke-width: 1.2;
}

.m-label {
    font-family: 'Public Sans', sans-serif;
    font-size: 7px;
    fill: rgba(26,46,31,0.42);
    pointer-events: none;
    text-anchor: middle;
    dominant-baseline: middle;
}

.m-label.selected {
    fill: rgba(240,246,237,0.95);
}

/* Chips row */
.muscle-chips {
    display: flex;
    flex-wrap: wrap;
    gap: 6px;
    margin: 10px 0;
    min-height: 26px;
    align-items: center;
}

.chip-placeholder {
    font-size: 0.68rem;
    letter-spacing: 1.5px;
    text-transform: uppercase;
    color: rgba(26,46,31,0.32);
}

.muscle-chip {
    display: inline-flex;
    align-items: center;
    gap: 5px;
    background: rgba(58,90,64,0.10);
    border: 1px solid rgba(58,90,64,0.28);
    color: var(--cyan);
    font-size: 0.68rem;
    font-weight: 700;
    letter-spacing: 1px;
    text-transform: uppercase;
    padding: 3px 10px;
    border-radius: 100px;
}

/* Quick splits */
.split-section {
    margin-top: 14px;
}

.split-label {
    font-size: 0.58rem;
    font-weight: 700;
    letter-spacing: 2.5px;
    text-transform: uppercase;
    color: rgba(26,46,31,0.38);
    margin-bottom: 8px;
}

.split-row {
    display: flex;
    flex-wrap: wrap;
    gap: 6px;
}

.split-btn {
    flex: 1;
    min-width: 58px;
    background: var(--dark3);
    border: 1px solid var(--border);
    color: var(--white);
    font-family: 'Public Sans', sans-serif;
    font-size: 0.65rem;
    font-weight: 700;
    letter-spacing: 1.2px;
    text-transform: uppercase;
    padding: 8px 8px;
    border-radius: 6px;
    cursor: pointer;
    transition: all 0.2s ease;
    display: flex;
    align-items: center;
    justify-content: center;
    gap: 5px;
}

.split-btn:hover,
.split-btn.active {
    background: rgba(58,90,64,0.10);
    border-color: var(--cyan);
    color: var(--cyan);
}

@media (max-width: 400px) {
    .muscle-maps { gap: 6px; }
    .split-btn { font-size: 0.58rem; padding: 7px 5px; }
}