:root{--ink: #1c1430;--ink-soft: #4a4360;--brand: #e6356f;--brand-dk: #b81e54;--mint: #11c4a8;--mint-dk: #0a8f7c;--gold: #ffc24b;--cream: #fbf6f2;--cream2: #f4ecf3;--white: #ffffff;--line: #ece2ea;--shadow: 0 18px 50px -22px rgba(28, 20, 48, .35);--shadow-sm: 0 8px 24px -14px rgba(28, 20, 48, .3);--radius: 18px;--radius-lg: 28px;--wrap: 1180px;--font-head: "Unbounded", system-ui, sans-serif;--font-body: "Manrope", system-ui, -apple-system, Segoe UI, Roboto, sans-serif}*{box-sizing:border-box}html{scroll-behavior:smooth}body{margin:0;font-family:var(--font-body);color:var(--ink);background:var(--cream);line-height:1.7;font-size:17px;-webkit-font-smoothing:antialiased}img{max-width:100%;height:auto;display:block}a{color:var(--brand-dk);text-decoration:none;transition:color 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scale(1.05)}.logo-mark{display:block;flex:none;transition:transform .25s;filter:drop-shadow(0 6px 14px rgba(230,53,111,.3))}.logo-word b{color:var(--brand)}.logo--footer,.logo--footer:hover{color:#fff}.logo--footer .logo-word b{color:var(--mint)}.nav{margin-left:auto;display:flex;gap:4px;flex-wrap:wrap}.nav a{font-weight:600;font-size:.92rem;color:var(--ink-soft);padding:8px 12px;border-radius:10px}.nav a:hover,.nav a.active{color:var(--brand-dk);background:var(--cream2)}.lang-switch{display:inline-flex;align-items:center;gap:2px;margin-left:8px;padding-left:10px;border-left:1px solid var(--line)}.lang-switch a{font-family:var(--font-head);font-weight:600;font-size:.8rem;color:var(--ink-soft);padding:5px 8px;border-radius:8px}.lang-switch a.on{background:var(--brand);color:#fff}.lang-switch a:hover{color:var(--brand-dk)}.lang-switch a.on:hover{color:#fff}.nav-quick{display:none}.nav-toggle{display:none;margin-left:auto;background:none;border:0;cursor:pointer}.nav-toggle span{display:block;width:26px;height:3px;background:var(--ink);margin:5px 0;border-radius:3px;transition:.25s}.hero{position:relative;overflow:hidden;background:radial-gradient(1100px 480px at 85% -10%,rgba(17,196,168,.18),transparent),radial-gradient(900px 500px at 0% 0%,rgba(230,53,111,.16),transparent),var(--cream)}.hero-grid{display:grid;grid-template-columns:1.05fr .95fr;gap:40px;align-items:center;padding:70px 0 76px}.hero h1 span{color:var(--brand)}.hero p.lead{font-size:1.18rem;color:var(--ink-soft);margin:18px 0 28px;max-width:30em}.hero-cta{display:flex;gap:14px;flex-wrap:wrap}.hero-art{border-radius:var(--radius-lg);overflow:hidden;box-shadow:var(--shadow);aspect-ratio:4/5;background:linear-gradient(135deg,var(--brand),var(--mint))}.hero-art img{width:100%;height:100%;object-fit:cover}.hero-stats{display:flex;gap:28px;margin-top:34px;flex-wrap:wrap}.hero-stats b{font-family:var(--font-head);font-size:1.7rem;color:var(--brand);display:block}.hero-stats 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.ico{width:52px;height:52px;border-radius:14px;display:grid;place-items:center;background:var(--cream2);font-size:1.5rem;margin-bottom:16px}a.card,a.card:hover{color:inherit}.head-block{text-align:center;max-width:720px;margin:0 auto 42px}.head-block p{color:var(--ink-soft);margin-top:12px}.page-hero{background:linear-gradient(135deg,var(--ink) 0%,#2c1f4a 100%);color:#fff;padding:56px 0 60px}.page-hero h1{color:#fff}.page-hero .crumbs{color:#ffffffb3;font-size:.9rem;margin-bottom:14px}.page-hero .crumbs a{color:#ffffffe6}.layout{display:grid;grid-template-columns:1fr 300px;gap:44px;align-items:start;padding:56px 0}.prose{font-size:1.05rem}.prose img{border-radius:var(--radius);margin:22px auto;box-shadow:var(--shadow-sm)}.prose h2{margin:34px 0 14px}.prose h3{margin:26px 0 10px}.prose p{margin:0 0 16px}.prose ul,.prose ol{padding-left:1.3em;margin:0 0 18px}.prose li{margin-bottom:8px}.prose a{font-weight:600;border-bottom:1px solid rgba(230,53,111,.3)}.prose table{width:100%;border-collapse:collapse;margin:18px 0}.prose td,.prose th{border:1px solid var(--line);padding:10px 12px}.contentheading{color:var(--brand)!important}.sidebar{position:sticky;top:96px;display:grid;gap:22px}.widget{background:#fff;border:1px solid var(--line);border-radius:var(--radius);padding:22px;box-shadow:var(--shadow-sm)}.widget h4{margin:0 0 14px;font-size:1rem}.widget ul{list-style:none;margin:0;padding:0;display:grid;gap:4px}.widget li a{display:block;padding:7px 10px;border-radius:9px;color:var(--ink-soft);font-weight:600;font-size:.92rem}.widget li a:hover{background:var(--cream2);color:var(--brand-dk)}.widget--cta{background:linear-gradient(135deg,var(--brand),var(--mint));color:#fff}.widget--cta h4,.widget--cta p{color:#fff}.tile{background:#fff;border:1px solid var(--line);border-radius:var(--radius);overflow:hidden;box-shadow:var(--shadow-sm);transition:transform .18s,box-shadow 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0 14px;font-size:1.02rem;line-height:1.75}.seo-block a{font-weight:600;border-bottom:1px solid rgba(230,53,111,.3)}.site-footer{background:var(--ink);color:#ffffffbf;padding:56px 0 26px;margin-top:40px}.footer-grid{display:grid;grid-template-columns:1.4fr 1fr 1fr 1fr;gap:32px}.site-footer h4{color:#fff;font-size:1rem;margin:0 0 16px}.site-footer a{color:#ffffffbf}.site-footer a:hover{color:#fff}.site-footer ul{list-style:none;margin:0;padding:0;display:grid;gap:8px;font-size:.92rem}.footer-bottom{border-top:1px solid rgba(255,255,255,.12);margin-top:38px;padding-top:22px;display:flex;justify-content:space-between;gap:16px;flex-wrap:wrap;font-size:.85rem}.article-hero{width:100%;aspect-ratio:16/8;object-fit:cover;border-radius:var(--radius-lg);margin:0 0 26px;box-shadow:var(--shadow-sm)}.toc{background:var(--cream2);border:1px solid var(--line);border-left:4px solid var(--brand);border-radius:0 var(--radius) var(--radius) 0;padding:18px 22px;margin:24px 0 30px}.toc 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p{color:var(--ink-soft);font-size:.92rem;margin:0}.timer-display{font-family:var(--font-head);font-size:5rem;text-align:center;color:var(--ink);line-height:1;margin:10px 0}.timer-phase{text-align:center;font-weight:700;letter-spacing:2px;text-transform:uppercase;font-size:1.1rem}.bars{display:flex;align-items:flex-end;gap:6px;height:160px;margin-top:18px}.bars .bar{flex:1;background:var(--brand);border-radius:6px 6px 0 0;min-height:4px;position:relative;transition:height .3s}.bars .bar span{position:absolute;bottom:-22px;left:0;right:0;text-align:center;font-size:.72rem;color:var(--ink-soft)}.water-cups{display:flex;gap:10px;flex-wrap:wrap;justify-content:center;margin:18px 0}.cup{width:46px;height:58px;border:2px solid var(--mint);border-radius:6px 6px 12px 12px;cursor:pointer;display:grid;place-items:center;font-size:1.5rem;background:#fff;transition:.15s}.cup.full{background:var(--mint)}.note{font-size:.82rem;color:var(--ink-soft);margin-top:14px;text-align:center}.disclaimer{font-size:.8rem;color:var(--ink-soft);border-top:1px solid var(--line);margin-top:22px;padding-top:14px}.ex-filters{display:flex;justify-content:space-between;gap:16px;flex-wrap:wrap;margin-bottom:18px}.ex-filters .seg{flex:1}.ex-selects{display:flex;gap:10px}.ex-selects select{padding:11px 14px;border:1px solid var(--line);border-radius:12px;font:inherit;font-weight:600;background:#fff;color:var(--ink-soft)}.ex-count{color:var(--ink-soft);font-weight:600;margin:0 0 18px}.ex-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:18px}.ex-card{background:#fff;border:1px solid var(--line);border-radius:var(--radius);padding:22px;box-shadow:var(--shadow-sm)}.ex-top{display:flex;justify-content:space-between;align-items:baseline;gap:10px}.ex-top h3{margin:0;font-size:1.08rem}.ex-reps{font-family:var(--font-head);font-weight:600;color:var(--brand);white-space:nowrap}.ex-desc{color:var(--ink-soft);font-size:.94rem;margin:10px 0 14px}.ex-tags{display:flex;flex-wrap:wrap;gap:6px}.tag{font-size:.74rem;font-weight:600;padding:4px 10px;border-radius:999px;background:var(--cream2);color:var(--ink-soft)}.tag--brand{background:#e6356f1f;color:var(--brand-dk)}.tag--mint{background:#11c4a824;color:var(--mint-dk)}.plan-week{display:grid;gap:12px;margin:18px 0}.plan-day{border:1px solid var(--line);border-radius:14px;padding:16px 18px;background:#fff}.plan-day-head{display:flex;align-items:baseline;gap:12px;margin-bottom:8px}.plan-day-head b{font-family:var(--font-head)}.plan-day-head span{color:var(--brand-dk);font-weight:600;font-size:.92rem}.plan-day ul{margin:0;padding-left:1.2em;columns:2}.plan-day li{margin:3px 0;font-size:.94rem}@media(max-width:980px){.hero-grid,.layout,.cta-band,.footer-grid{grid-template-columns:1fr}.grid--3,.grid--4,.ex-grid,.tool-grid{grid-template-columns:repeat(2,1fr)}.ex-filters{flex-direction:column}.hero-art{order:-1;aspect-ratio:16/10}.sidebar{position:static}.nav{display:none;position:absolute;top:74px;left:0;right:0;background:#fff;flex-direction:column;padding:12px;box-shadow:var(--shadow);border-bottom:1px solid var(--line);max-height:calc(100vh - 74px);overflow-y:auto;z-index:60}.nav.open{display:flex}.nav a{padding:12px 14px;border-radius:10px;font-size:1rem}.lang-switch{margin:6px 0 0;padding:10px 0 0;border-left:0;border-top:1px solid var(--line);justify-content:center}.nav-quick{display:inline-flex;align-items:center;gap:5px;margin-left:auto;font-family:var(--font-head);font-weight:600;font-size:.82rem;color:#fff;background:var(--brand);padding:8px 14px;border-radius:999px;box-shadow:var(--shadow-sm)}.nav-quick:hover{background:var(--brand-dk);color:#fff}.nav-toggle{display:block;margin-left:10px}}@media(max-width:560px){.grid--3,.grid--4,.grid--2,.ex-grid,.tool-grid{grid-template-columns:1fr}.plan-day ul{columns:1}.section{padding:46px 0}.cta-band{padding:30px}}