/*
Theme Name: Health Physical Fitness
Theme URI: https://healthphysicalfitness.com
Author: Health Physical Fitness
Author URI: https://healthphysicalfitness.com
Description: A premium, SEO-friendly WordPress theme for health, fitness, nutrition and wellness authority websites. Includes a two-level header, category grid, blog layout, live-search sidebar, AdSense ad zones and a star-rating review section.
Version: 1.0.0
Requires at least: 6.0
Requires PHP: 7.4
Text Domain: hpf
Tags: blog, one-column, two-columns, right-sidebar, custom-menu, custom-logo, featured-images, threaded-comments, translation-ready, theme-options, full-width-template
*/

/* =========================================================
   THEME TOKENS
   ========================================================= */
:root{
  --navy:#0E2A47;
  --navy-deep:#081A2E;
  --paper:#F6F8F6;
  --white:#FFFFFF;
  --green:#4CAF7D;
  --green-text:#1E7A4A;
  --green-soft:#DCEFE3;
  --ink:#16252E;
  --ink-soft:#5C6B72;
  --line:#DEE6E2;
  --amber:#E7A94C;

  --display: Georgia, 'Iowan Old Style', 'Palatino Linotype', Palatino, 'Times New Roman', serif;
  --body: -apple-system, BlinkMacSystemFont, 'Segoe UI', Roboto, 'Helvetica Neue', Arial, sans-serif;
  --mono: 'SFMono-Regular', Consolas, 'Roboto Mono', 'Liberation Mono', Menlo, monospace;
}

*{box-sizing:border-box;}
html{scroll-behavior:smooth;overflow-x:hidden;width:100%;}
body{
  margin:0;
  width:100%;
  max-width:100vw;
  overflow-x:hidden;
  font-family:var(--body);
  color:var(--ink);
  background:var(--paper);
  line-height:1.55;
  -webkit-font-smoothing:antialiased;
}
img{max-width:100%;height:auto;display:block;}
a{color:inherit;text-decoration:none;}
h1,h2,h3,h4{font-family:var(--display);margin:0;line-height:1.1;color:var(--navy-deep);}
p{margin:0 0 1em;}
.eyebrow{
  font-family:var(--mono);
  font-size:.72rem;
  letter-spacing:.14em;
  text-transform:uppercase;
  color:var(--green-text);
  font-weight:500;
}
.hero .eyebrow{color:var(--green);}
.wrap{max-width:1180px;margin:0 auto;padding:0 24px;}
:focus-visible{outline:3px solid var(--amber);outline-offset:2px;}
.screen-reader-text{position:absolute;width:1px;height:1px;overflow:hidden;clip:rect(0,0,0,0);}

/* ================= TOP BAR ================= */
.topbar{background:var(--navy-deep);color:#fff;font-size:.82rem;width:100%;}
.topbar .wrap{display:flex;justify-content:space-between;align-items:center;min-height:38px;padding-top:8px;padding-bottom:8px;flex-wrap:wrap;row-gap:4px;}
.topbar-menu ul{display:flex;flex-wrap:wrap;list-style:none;margin:0;padding:0;row-gap:4px;}
.topbar-menu li a{display:block;opacity:.85;margin-left:22px;transition:opacity .15s;white-space:nowrap;}
.topbar-menu li:first-child a{margin-left:0;}
.topbar-menu li a:hover{opacity:1;text-decoration:underline;}
.topbar .contact-strip{opacity:.75;display:flex;gap:16px;}
@media (max-width:720px){ .topbar .contact-strip{display:none;} }
@media (max-width:600px){
  .topbar{font-size:.72rem;}
  .topbar-menu li a{margin-left:12px;}
}
@media (max-width:400px){
  .topbar-menu li a{margin-left:9px;font-size:.68rem;}
}

/* ================= HEADER ================= */
header.main{background:var(--navy);position:sticky;top:0;z-index:50;box-shadow:0 1px 0 rgba(255,255,255,.06);width:100%;}
header.main .wrap{display:flex;align-items:center;justify-content:space-between;height:76px;gap:12px;}
.logo{display:flex;align-items:center;min-width:0;flex-shrink:1;line-height:0;max-width:60%;}
.logo .site-logo-svg,
.logo img{width:auto;max-width:100%;flex-shrink:0;display:block;}

@media (max-width:600px){
  header.main .wrap{height:64px;}
}

nav.primary{display:flex;align-items:center;gap:4px;}
nav.primary ul.menu,
nav.primary > div > ul{display:flex;list-style:none;margin:0;padding:0;gap:2px;}
nav.primary ul.menu li,
nav.primary > div > ul > li{position:relative;}
nav.primary ul.menu > li > a,
nav.primary > div > ul > li > a{
  color:#EAF1EE;display:block;padding:14px 16px;font-weight:600;font-size:.93rem;
  border-radius:8px;transition:background .15s,color .15s;
}
nav.primary li > a:hover,
nav.primary li.current-menu-item > a,
nav.primary li.current_page_item > a{background:rgba(255,255,255,.08);color:#fff;}
nav.primary li:hover > .sub-menu{opacity:1;visibility:visible;transform:translateY(0);}
nav.primary .sub-menu{
  position:absolute;top:100%;left:0;background:#fff;min-width:210px;
  border-radius:10px;box-shadow:0 18px 40px -12px rgba(8,26,46,.35);
  padding:8px;opacity:0;visibility:hidden;transform:translateY(6px);
  transition:all .18s ease;list-style:none;margin:8px 0 0;
}
nav.primary .sub-menu li a{display:block;padding:10px 12px;border-radius:7px;color:var(--ink);font-size:.88rem;font-weight:500;}
nav.primary .sub-menu li a:hover{background:var(--green-soft);color:var(--navy-deep);}

.burger{display:none;background:none;border:0;color:#fff;font-size:1.5rem;cursor:pointer;}
@media (max-width:960px){
  nav.primary{display:none;width:100%;}
  nav.primary.open{
    display:block;position:absolute;top:76px;left:0;right:0;background:var(--navy-deep);
    padding:10px 16px 20px;
  }
  nav.primary.open ul.menu,
  nav.primary.open > div > ul{flex-direction:column;}
  nav.primary .sub-menu{position:static;opacity:1;visibility:visible;transform:none;box-shadow:none;background:rgba(255,255,255,.06);display:none;}
  nav.primary li.menu-open > .sub-menu{display:block;}
  .burger{display:block;}
}

/* ================= HERO ================= */
.hero{
  position:relative;background:linear-gradient(160deg,var(--navy-deep) 0%,var(--navy) 62%,#123B5E 100%);
  color:#fff;overflow:hidden;
}
.hero .wrap{padding:76px 24px 64px;display:grid;grid-template-columns:1.1fr .9fr;gap:48px;align-items:center;}
@media (max-width:900px){ .hero .wrap{grid-template-columns:1fr;padding-top:52px;} }

.hero h1{font-size:clamp(2.1rem,4.3vw,3.35rem);color:#fff;font-weight:600;margin:14px 0 18px;}
.hero h1 em{font-style:normal;color:var(--green);}
.hero p.lead{font-size:1.08rem;color:#C9D8E4;max-width:46ch;margin-bottom:30px;}
.cta-row{display:flex;gap:14px;flex-wrap:wrap;align-items:center;}
.btn{
  display:inline-flex;align-items:center;gap:8px;padding:14px 26px;border-radius:30px;
  font-weight:700;font-size:.95rem;transition:transform .15s, box-shadow .15s;border:2px solid transparent;
}
.btn-primary{background:var(--green);color:var(--navy-deep);box-shadow:0 10px 24px -8px rgba(76,175,125,.55);}
.btn-primary:hover{transform:translateY(-2px);}
.btn-ghost{border-color:rgba(255,255,255,.35);color:#fff;}
.btn-ghost:hover{border-color:#fff;}

.vitals{margin-top:40px;border-top:1px solid rgba(255,255,255,.14);padding-top:18px;position:relative;}
.vitals svg{width:100%;height:46px;display:block;}
.vitals-line{fill:none;stroke:var(--green);stroke-width:2;stroke-linecap:round;stroke-linejoin:round;}
.vitals-stats{display:flex;gap:28px;margin-top:6px;flex-wrap:wrap;}
.vitals-stats div{font-family:var(--mono);font-size:.72rem;color:#9FB4C3;text-transform:uppercase;letter-spacing:.08em;}
.vitals-stats strong{display:block;color:#fff;font-family:var(--body);font-size:1.05rem;font-weight:800;letter-spacing:0;}

.hero-art{position:relative;max-width:100%;}
.hero-card{
  background:rgba(255,255,255,.06);border:1px solid rgba(255,255,255,.14);border-radius:22px;
  padding:22px;backdrop-filter:blur(6px);max-width:100%;
}
.hero-card img{border-radius:14px;aspect-ratio:4/3;object-fit:cover;width:100%;}
.hero-badge{
  position:absolute;bottom:-18px;left:-18px;background:#fff;color:var(--navy-deep);border-radius:16px;
  padding:14px 18px;box-shadow:0 16px 30px -10px rgba(0,0,0,.35);display:flex;gap:12px;align-items:center;
  max-width:calc(100% - 24px);
}
.hero-badge .num{font-family:var(--display);font-size:1.6rem;font-weight:700;color:var(--green-text);}
.hero-badge span{font-size:.74rem;color:var(--ink-soft);line-height:1.2;display:block;max-width:11ch;}

@media (max-width:520px){
  .hero-badge{left:8px;right:8px;bottom:-16px;padding:12px 14px;max-width:calc(100% - 16px);}
}

/* ================= AD SLOTS ================= */
.ad-slot{
  background:repeating-linear-gradient(135deg,#EEF2F0,#EEF2F0 10px,#E6ECE9 10px,#E6ECE9 20px);
  border:1px dashed #B9C6C0;border-radius:12px;color:var(--ink-soft);
  display:flex;align-items:center;justify-content:center;font-family:var(--mono);
  font-size:.72rem;letter-spacing:.08em;text-transform:uppercase;overflow:hidden;
}
.ad-slot.has-ad{background:none;border:0;display:block;}
.ad-header{margin:0 auto;max-width:1180px;min-height:90px;}
.ad-hero{margin:0 auto;max-width:1180px;min-height:100px;}
.ad-inarticle{min-height:120px;margin:34px 0;}
.ad-footer{max-width:1180px;margin:0 auto;min-height:100px;}
.ad-sidebar{min-height:250px;}
section.ad-band{padding:22px 24px;}

/* ================= SECTION HEADERS ================= */
.section{padding:64px 0;}
.section-head{display:flex;justify-content:space-between;align-items:flex-end;margin-bottom:34px;gap:20px;flex-wrap:wrap;}
.section-head h2{font-size:clamp(1.5rem,2.6vw,2.1rem);}
.section-head p{color:var(--ink-soft);max-width:52ch;margin-top:8px;font-size:.96rem;}

/* ================= CATEGORY GRID ================= */
.cat-grid{display:grid;grid-template-columns:repeat(5,1fr);gap:18px;}
@media (max-width:980px){ .cat-grid{grid-template-columns:repeat(2,1fr);} }
@media (max-width:560px){ .cat-grid{grid-template-columns:1fr;} }
.cat-card{
  background:#fff;border:1px solid var(--line);border-radius:16px;padding:26px 20px;
  transition:transform .18s,box-shadow .18s,border-color .18s;display:block;
}
.cat-card:hover{transform:translateY(-4px);box-shadow:0 18px 30px -14px rgba(14,42,71,.18);border-color:var(--green);}
.cat-icon{width:44px;height:44px;border-radius:12px;background:var(--green-soft);display:flex;align-items:center;justify-content:center;margin-bottom:16px;}
.cat-icon svg{width:22px;height:22px;color:var(--navy);}
.cat-card h3{font-size:1.06rem;margin-bottom:10px;}
.cat-card ul{list-style:none;margin:0;padding:0;font-size:.84rem;color:var(--ink-soft);}
.cat-card li{padding:3px 0;position:relative;padding-left:14px;}
.cat-card li::before{content:"";position:absolute;left:0;top:11px;width:5px;height:5px;background:var(--green);border-radius:50%;}
.cat-card .cat-count{font-family:var(--mono);font-size:.7rem;color:var(--green-text);margin-top:10px;display:block;}

/* ================= ARTICLES ================= */
.article-grid{display:grid;grid-template-columns:2fr 1fr;gap:40px;align-items:start;}
@media (max-width:960px){ .article-grid{grid-template-columns:1fr;} }
.cards{display:grid;grid-template-columns:repeat(2,1fr);gap:22px;}
@media (max-width:640px){ .cards{grid-template-columns:1fr;} }
.card{background:#fff;border-radius:16px;overflow:hidden;border:1px solid var(--line);transition:box-shadow .18s,transform .18s;}
.card:hover{transform:translateY(-3px);box-shadow:0 18px 30px -16px rgba(14,42,71,.2);}
.card img{aspect-ratio:16/10;object-fit:cover;width:100%;}
.card-body{padding:18px 18px 20px;}
.card-tag{font-family:var(--mono);font-size:.66rem;text-transform:uppercase;letter-spacing:.08em;color:var(--green-text);font-weight:600;}
.card h3{font-size:1.06rem;margin:8px 0 8px;}
.card p{font-size:.88rem;color:var(--ink-soft);margin:0 0 14px;}
.read-more{font-weight:700;font-size:.82rem;color:var(--navy);display:inline-flex;align-items:center;gap:6px;}
.read-more svg{width:14px;height:14px;transition:transform .15s;}
.card:hover .read-more svg{transform:translateX(3px);}

/* ================= SIDEBAR ================= */
.sidebar{display:flex;flex-direction:column;gap:26px;position:sticky;top:96px;}
.side-box{background:#fff;border:1px solid var(--line);border-radius:16px;padding:20px;}
.side-box h4,
.widget-title{font-size:.92rem;text-transform:uppercase;letter-spacing:.06em;font-family:var(--mono);font-weight:600;color:var(--navy-deep);margin:0 0 14px;}
.search-box{position:relative;}
.search-box input[type="text"],
.search-box input[type="search"]{
  width:100%;padding:13px 42px 13px 16px;border-radius:10px;border:1.5px solid var(--line);
  font-family:var(--body);font-size:.9rem;background:var(--paper);
}
.search-box input:focus{border-color:var(--green);outline:none;}
.search-box svg{position:absolute;right:14px;top:50%;transform:translateY(-50%);width:17px;height:17px;color:var(--ink-soft);pointer-events:none;}
.search-box button{position:absolute;right:0;top:0;bottom:0;background:none;border:0;width:44px;cursor:pointer;}
.search-results{margin-top:10px;display:none;flex-direction:column;gap:6px;}
.search-results.show{display:flex;}
.search-results a{
  font-size:.83rem;padding:9px 10px;border-radius:8px;background:var(--paper);border:1px solid var(--line);display:block;
}
.search-results a:hover{border-color:var(--green);}
.search-empty{font-size:.8rem;color:var(--ink-soft);padding:8px 2px;}

.pop-post{display:flex;gap:12px;padding:10px 0;border-bottom:1px solid var(--line);}
.pop-post:last-child{border-bottom:0;padding-bottom:0;}
.pop-post img{width:64px;height:64px;border-radius:10px;object-fit:cover;flex-shrink:0;}
.pop-post .num{font-family:var(--mono);font-size:.7rem;color:var(--green-text);font-weight:700;}
.pop-post h5{font-size:.85rem;font-weight:700;margin:2px 0 0;line-height:1.35;font-family:var(--body);color:var(--navy-deep);}

/* generic widget fallback styling so default WP widgets match the design */
.sidebar .widget{background:#fff;border:1px solid var(--line);border-radius:16px;padding:20px;margin-bottom:26px;}
.sidebar .widget:last-child{margin-bottom:0;}
.sidebar .widget ul{list-style:none;margin:0;padding:0;}
.sidebar .widget ul li{padding:8px 0;border-bottom:1px solid var(--line);font-size:.87rem;}
.sidebar .widget ul li:last-child{border-bottom:0;}
.sidebar .widget a:hover{color:var(--green);}

/* ================= REVIEWS ================= */
.reviews{background:var(--navy-deep);color:#fff;}
.review-grid{display:grid;grid-template-columns:.8fr 1.2fr;gap:44px;align-items:center;}
@media (max-width:900px){ .review-grid{grid-template-columns:1fr;} }
.rating-summary{text-align:center;background:rgba(255,255,255,.05);border:1px solid rgba(255,255,255,.12);border-radius:20px;padding:34px 24px;}
.rating-big{font-family:var(--display);font-size:3.4rem;font-weight:700;color:var(--green);}
.stars{color:var(--amber);font-size:1.3rem;letter-spacing:3px;margin:8px 0;}
.rating-summary p{color:#AEC1CE;font-size:.85rem;}
.review-list{display:flex;flex-direction:column;gap:16px;}
.review-item{background:rgba(255,255,255,.05);border:1px solid rgba(255,255,255,.1);border-radius:14px;padding:18px 20px;}
.review-item .stars{font-size:.9rem;margin:0 0 8px;}
.review-item p{font-size:.88rem;color:#D7E2E9;margin:0 0 10px;}
.review-who{font-size:.78rem;color:#8FA4B3;font-family:var(--mono);}

/* ================= FOOTER ================= */
footer.site-footer{background:var(--navy-deep);color:#D7E2E9;padding:56px 0 0;}
.foot-grid{display:grid;grid-template-columns:repeat(auto-fit,minmax(200px,1fr));gap:40px;padding-bottom:36px;border-bottom:1px solid rgba(255,255,255,.1);}
.foot-col-brand{grid-column:span 1;min-width:0;}
@media (min-width:900px){ .foot-col-brand{max-width:320px;} }
footer h5,
footer .widget-title{font-family:var(--mono);font-size:.78rem;text-transform:uppercase;letter-spacing:.08em;color:#fff;margin-bottom:16px;}
footer ul{list-style:none;margin:0;padding:0;display:flex;flex-direction:column;gap:9px;font-size:.87rem;}
footer ul a:hover{color:var(--green);}
footer p.desc{font-size:.87rem;color:#AEC1CE;max-width:32ch;margin-top:12px;}
.foot-logo{display:flex;align-items:center;line-height:0;margin-bottom:4px;}
.foot-logo .site-logo-svg,
.foot-logo img{width:auto;max-width:100%;display:block;}
.foot-contact li{color:#D7E2E9;}
.foot-social{display:flex;flex-wrap:wrap;gap:10px 18px;padding:22px 0;border-bottom:1px solid rgba(255,255,255,.1);}
.foot-social-link{font-size:.82rem;font-weight:600;color:#D7E2E9;padding:8px 14px;border:1px solid rgba(255,255,255,.18);border-radius:30px;transition:border-color .15s,color .15s;}
.foot-social-link:hover{border-color:var(--green);color:var(--green);}
.foot-bottom{padding:20px 0;text-align:center;font-size:.8rem;color:#8FA4B3;}

/* ================= SINGLE / PAGE CONTENT ================= */
.single-content{background:#fff;border:1px solid var(--line);border-radius:16px;padding:34px;margin-bottom:20px;}
.single-content .entry-title{font-size:clamp(1.6rem,3vw,2.3rem);margin-bottom:14px;}
.single-content .entry-meta{font-family:var(--mono);font-size:.75rem;text-transform:uppercase;letter-spacing:.06em;color:var(--ink-soft);margin-bottom:20px;}
.single-content .entry-thumb{border-radius:14px;overflow:hidden;margin-bottom:26px;}
.single-content .entry-content{font-size:1.02rem;color:#293b43;}
.single-content .entry-content h2{font-size:1.4rem;margin:1.6em 0 .6em;}
.single-content .entry-content h3{font-size:1.15rem;margin:1.4em 0 .5em;}
.single-content .entry-content p{margin:0 0 1.1em;}
.single-content .entry-content ul,
.single-content .entry-content ol{margin:0 0 1.1em;padding-left:1.4em;}
.single-content .entry-content a{color:var(--green-text);text-decoration:underline;}
.single-content .entry-content img{border-radius:12px;margin:1.2em 0;}
.breadcrumbs{font-size:.8rem;color:var(--ink-soft);margin-bottom:16px;font-family:var(--mono);}
.breadcrumbs a:hover{color:var(--green);}

/* pagination */
.pagination{display:flex;gap:8px;flex-wrap:wrap;margin-top:30px;}
.pagination a,.pagination span{padding:10px 15px;border-radius:8px;border:1px solid var(--line);background:#fff;font-size:.85rem;font-weight:600;}
.pagination .current{background:var(--green);color:#fff;border-color:var(--green);}
.pagination a:hover{border-color:var(--green);color:var(--green);}

/* comments */
.comments-area{background:#fff;border:1px solid var(--line);border-radius:16px;padding:30px;margin-top:20px;}
.comments-area .comment-list{list-style:none;margin:0;padding:0;}
.comments-area textarea,.comments-area input[type=text],.comments-area input[type=email]{
  width:100%;padding:12px 14px;border:1.5px solid var(--line);border-radius:10px;font-family:var(--body);margin-bottom:12px;
}

/* archive / category header */
.archive-header{padding:40px 0 10px;}
.archive-header h1{font-size:clamp(1.6rem,3vw,2.3rem);}
.archive-header p{color:var(--ink-soft);margin-top:8px;}

.sr-only{position:absolute;width:1px;height:1px;overflow:hidden;clip:rect(0,0,0,0);}
.alignleft{float:left;margin-right:1.4em;}
.alignright{float:right;margin-left:1.4em;}
.aligncenter{display:block;margin-left:auto;margin-right:auto;}