:root{
  --bg:#0e0f12;
  --bg-alt:#15181d;
  --text:#e9eef5;
  --muted:#b9c2cf;
  --white:#fff;
  --blue:#007BFF;
  --blue-ghost: rgba(0,123,255,.18);
  --card:#0f1217;
  --border:#20232a;
  --radius:16px;
  --shadow:0 8px 30px rgba(0,0,0,.35);
}

/* Global reset */
*{box-sizing:border-box}
html,body{margin:0;padding:0;background:var(--bg);color:var(--text);
  font-family:Inter,system-ui,Segoe UI,Roboto,Helvetica,Arial,sans-serif;
  line-height:1.6}
img{max-width:100%;display:block}
a{color:var(--text);text-decoration:none;transition:opacity .2s ease}
a:hover{opacity:.9}
a.link{opacity:.85}
a.link:hover{opacity:1;text-decoration:underline}

.container{width:min(1200px,90vw);margin:0 auto}
.section{padding:80px 0}
.section-dark{background:var(--bg-alt)}
.section-quote{background:linear-gradient(180deg,var(--bg-alt),var(--bg));padding:90px 0}
.big-quote{font-size:clamp(20px,3.5vw,34px);text-align:center;
  border:1px solid var(--blue);padding:36px;border-radius:var(--radius);
  box-shadow:0 0 40px var(--blue-ghost)}

h1{font-size:clamp(30px,5vw,54px);line-height:1.15;margin:0 0 14px}
h2{font-size:clamp(22px,3.5vw,34px);margin:0 0 16px}
h3{font-size:clamp(18px,2.2vw,22px);margin:0 0 6px}
p{margin:0 0 12px}
p.lead{font-size:clamp(16px,2.2vw,20px);color:var(--muted)}

.btn{
  background:var(--blue);color:var(--white);
  padding:12px 18px;border-radius:999px;font-weight:700;
  display:inline-flex;align-items:center;gap:10px;
  box-shadow:0 10px 30px rgba(0,123,255,.35);
  transition:transform .15s ease, box-shadow .15s ease, opacity .15s ease;
}
.btn:hover{transform:translateY(-2px);
  box-shadow:0 14px 38px rgba(0,123,255,.45)}
.btn-outline{border:1px solid var(--border);padding:10px 16px;
  border-radius:999px}
.btn-glow{position:relative}
.btn-glow::after{
  content:"";position:absolute;inset:-10px;border-radius:999px;
  background:radial-gradient(closest-side,var(--blue-ghost),transparent 70%);
  z-index:-1;filter:blur(8px)
}
.small{font-size:.9rem;color:var(--muted)}
.form-note{font-size:.8rem;color:var(--muted);margin-top:8px}

/* Header */
.site-header{
  position:sticky;top:0;z-index:20;
  background:rgba(14,15,18,.7);
  backdrop-filter:blur(6px);
  border-bottom:1px solid rgba(255,255,255,.05)
}
.header-wrap{
  display:flex;align-items:center;justify-content:space-between;
  padding:12px 0
}
.logo{
  height:96px;width:auto;
  filter:drop-shadow(0 6px 20px rgba(0,0,0,.35))
}
.nav a{margin-left:18px;opacity:.9}
.nav a:hover{opacity:1}

/* Instagram icon in header */
.social-header{
  display:inline-flex;align-items:center;justify-content:center;
  width:38px;height:38px;margin-left:12px;border-radius:50%;
  border:1px solid var(--border);
  transition:all .2s ease;color:var(--text)
}
.social-header:hover{
  background:var(--blue);color:var(--white);
  border-color:var(--blue);
  box-shadow:0 0 12px var(--blue-ghost)
}
.social-header .icon{width:22px;height:22px;fill:currentColor}

/* Hero */
.hero{
  padding:90px 0;
  background:radial-gradient(60% 60% at 50% 30%, var(--blue-ghost), transparent 60%)
}
.hero-grid{
  display:grid;grid-template-columns:1.1fr .9fr;
  gap:36px;align-items:center
}
.hero .sub{color:var(--muted)}
.cta-row{display:flex;gap:16px;align-items:center;margin-top:12px}

/* Yin-Yang */
.yin-yang{display:flex;align-items:center;justify-content:center}
.yy-svg{width:min(420px,60vw);height:auto;animation:spin 18s linear infinite}
@keyframes spin{from{transform:rotate(0)}to{transform:rotate(360deg)}}

/* Why split */
.split{
  background:linear-gradient(90deg,var(--bg) 0%, var(--bg) 55%, var(--bg-alt) 55%, var(--bg-alt) 100%)
}
.split-grid{
  display:grid;grid-template-columns:1.2fr .8fr;gap:24px
}
.card{
  background:var(--card);border:1px solid var(--border);
  border-radius:var(--radius);padding:24px;box-shadow:var(--shadow)
}
.checklist{list-style:none;padding:0;margin:0}
.checklist li{padding:8px 0;border-bottom:1px dashed var(--border)}
.checklist li:last-child{border-bottom:none}

/* Sports Science */
.pillars{
  display:grid;grid-template-columns:repeat(4,minmax(0,1fr));
  gap:12px;margin:26px 0 30px
}
.pillar{
  background:var(--card);border:1px solid var(--border);
  border-radius:12px;padding:14px;text-align:center
}

/* Programs */
.grid-5{
  display:grid;grid-template-columns:repeat(5,minmax(0,1fr));gap:16px
}
.program{
  background:var(--card);border:1px solid var(--border);
  border-radius:var(--radius);padding:18px;box-shadow:var(--shadow)
}
.program p{color:var(--muted);font-weight:600;margin-top:6px}

/* Contact */
#contact .contact-grid{
  display:grid;grid-template-columns:1.1fr .9fr;
  gap:28px;align-items:start
}
#contact .contact-form{
  background:var(--card);border:1px solid var(--border);
  border-radius:var(--radius);padding:20px
}
#contact .contact-form label{display:block;margin-bottom:12px}
#contact .contact-form input,
#contact .contact-form textarea{
  width:100%;padding:12px;border-radius:10px;
  border:1px solid var(--border);background:#0b0d11;color:var(--text)
}
#contact .contact-form button{margin-top:6px}

/* Footer */
.site-footer{
  border-top:1px solid rgba(255,255,255,.06);
  padding:28px 0;color:var(--muted);text-align:center
}

/* Responsive */
@media (max-width:980px){
  .hero-grid,.split-grid,#contact .contact-grid{grid-template-columns:1fr}
  .pillars{grid-template-columns:repeat(2,1fr)}
  .grid-5{grid-template-columns:repeat(2,1fr)}
}
@media (max-width:560px){
  .pillars{grid-template-columns:1fr}
  .grid-5{grid-template-columns:1fr}
  .nav{display:none}
}