:root {
  --bg: #0f172a;
  --panel: #1e293b;
  --panel-2: #273449;
  --text: #e2e8f0;
  --muted: #94a3b8;
  --accent: #38bdf8;
  --accent-2: #22c55e;
  --danger: #ef4444;
  --border: #334155;
}

* {
  box-sizing: border-box;
}

body {
  margin: 0;
  font-family:
    system-ui,
    -apple-system,
    Segoe UI,
    Roboto,
    sans-serif;
  background: var(--bg);
  color: var(--text);
}

.topbar {
  display: flex;
  align-items: center;
  justify-content: space-between;
  padding: 1rem 1.5rem;
  background: var(--panel);
  border-bottom: 1px solid var(--border);
}
.topbar h1 {
  font-size: 1.25rem;
  margin: 0;
}

.container {
  max-width: 760px;
  margin: 1.5rem auto;
  padding: 0 1rem;
  display: grid;
  gap: 1.25rem;
}

.card {
  background: var(--panel);
  border: 1px solid var(--border);
  border-radius: 12px;
  padding: 1.25rem;
}
.card h2 {
  margin-top: 0;
  font-size: 1.1rem;
}

label {
  display: block;
  font-size: 0.85rem;
  color: var(--muted);
  margin: 0.5rem 0 0.25rem;
}

input,
select {
  width: 100%;
  padding: 0.55rem 0.7rem;
  background: var(--panel-2);
  color: var(--text);
  border: 1px solid var(--border);
  border-radius: 8px;
  font-size: 0.95rem;
}

.row {
  display: flex;
  gap: 0.75rem;
  flex-wrap: wrap;
}
.row > * {
  flex: 1 1 140px;
}

button {
  margin-top: 0.85rem;
  padding: 0.6rem 1rem;
  background: var(--accent);
  color: #06283d;
  border: none;
  border-radius: 8px;
  font-weight: 600;
  cursor: pointer;
}
button.secondary {
  background: var(--panel-2);
  color: var(--text);
  border: 1px solid var(--border);
}
button.danger {
  background: var(--danger);
  color: #fff;
}
button.link {
  background: none;
  color: var(--accent);
  padding: 0;
  margin: 0;
  font-weight: 500;
}

.muted {
  color: var(--muted);
  font-size: 0.85rem;
}
.error {
  color: var(--danger);
  font-size: 0.85rem;
  min-height: 1rem;
}
.hidden {
  display: none !important;
}

.list {
  list-style: none;
  padding: 0;
  margin: 0.5rem 0 0;
  display: grid;
  gap: 0.5rem;
}
.list li {
  display: flex;
  align-items: center;
  justify-content: space-between;
  background: var(--panel-2);
  border: 1px solid var(--border);
  border-radius: 8px;
  padding: 0.5rem 0.75rem;
}
.tag {
  display: inline-block;
  background: var(--panel-2);
  border: 1px solid var(--border);
  border-radius: 999px;
  padding: 0.15rem 0.6rem;
  margin: 0.15rem 0.25rem 0 0;
  font-size: 0.8rem;
}

/* Toggleable checkbox chips: preferred days, food settings, grocery days. */
.check-chips {
  display: flex;
  flex-wrap: wrap;
  gap: 0.5rem;
}
.check-chip {
  display: inline-flex;
  align-items: center;
  gap: 0.45rem;
  margin: 0;
  padding: 0.4rem 0.85rem;
  background: var(--panel-2);
  border: 1px solid var(--border);
  border-radius: 999px;
  color: var(--text);
  font-size: 0.9rem;
  cursor: pointer;
}
.check-chip:has(input:checked) {
  border-color: var(--accent);
}
.check-chip input {
  width: auto;
  margin: 0;
  padding: 0;
}

ul.sub {
  list-style: none;
  padding: 0.35rem 0 0;
  margin: 0.25rem 0 0;
  display: grid;
  gap: 0.15rem;
  border-top: 1px dashed var(--border);
}
ul.sub li {
  font-size: 0.82rem;
}

.pill {
  font-size: 0.75rem;
  padding: 0.15rem 0.5rem;
  border-radius: 999px;
}
.pill.ok {
  background: rgba(34, 197, 94, 0.15);
  color: var(--accent-2);
}
.pill.off {
  background: rgba(148, 163, 184, 0.15);
  color: var(--muted);
}

.switcher {
  text-align: center;
}

.toast {
  position: fixed;
  bottom: 1.25rem;
  left: 50%;
  transform: translateX(-50%);
  background: var(--accent-2);
  color: #052e16;
  padding: 0.6rem 1rem;
  border-radius: 8px;
  font-weight: 600;
  box-shadow: 0 6px 24px rgba(0, 0, 0, 0.4);
}
.toast.err {
  background: var(--danger);
  color: #fff;
}

/* ---- nav ---- */
.nav {
  display: flex;
  gap: 0.5rem;
}
.nav a {
  color: var(--muted);
  text-decoration: none;
  font-weight: 600;
  padding: 0.35rem 0.75rem;
  border-radius: 8px;
  border: 1px solid transparent;
}
.nav a:hover {
  color: var(--text);
}
.nav a.active {
  color: var(--text);
  background: var(--panel-2);
  border-color: var(--border);
}

/* ---- plan screen ---- */
.plan-head {
  display: flex;
  flex-wrap: wrap;
  align-items: center;
  justify-content: space-between;
  gap: 0.5rem;
}
.plan-head h2 {
  margin: 0;
}
.week-nav {
  display: flex;
  align-items: center;
  gap: 0.6rem;
}
.nav-arrow {
  margin: 0;
  padding: 0.25rem 0.6rem;
  background: var(--panel-2);
  color: var(--text);
  border: 1px solid var(--border);
  border-radius: 8px;
  font-size: 0.9rem;
  cursor: pointer;
}
.nav-arrow:disabled {
  opacity: 0.35;
  cursor: default;
}
.nav-arrow:not(:disabled):hover {
  background: rgba(148, 163, 184, 0.15);
}

/* day cards as an accordion */
.day-list {
  display: grid;
  gap: 0.5rem;
  margin-top: 1rem;
}
.day-card {
  background: var(--panel-2);
  border: 1px solid var(--border);
  border-radius: 10px;
  overflow: hidden;
}
.day-toggle {
  width: 100%;
  margin: 0;
  padding: 0.7rem 0.9rem;
  background: none;
  color: var(--text);
  border: none;
  border-radius: 0;
  font-weight: 500;
  cursor: pointer;
  display: flex;
  align-items: baseline;
  justify-content: space-between;
  gap: 0.75rem;
  text-align: left;
}
.day-toggle:hover {
  background: rgba(148, 163, 184, 0.08);
}
.day-card.open .day-toggle {
  border-bottom: 1px solid var(--border);
}
.day-detail {
  display: none;
  padding: 0.75rem 0.9rem;
  gap: 0.75rem;
}
.day-card.open .day-detail {
  display: grid;
}
.day-session {
  font-size: 0.9rem;
  display: grid;
  gap: 0.25rem;
}
.day-session.muted {
  font-style: italic;
}
.day-actions {
  display: flex;
  gap: 0.75rem;
}
/* Send-to-watch row: sits above Done/Skip and wraps its status message. */
.push-actions {
  align-items: center;
  flex-wrap: wrap;
  margin-top: 0.35rem;
}
.day-diet {
  border-top: 1px dashed var(--border);
  padding-top: 0.5rem;
  font-size: 0.85rem;
  display: grid;
  gap: 0.5rem;
}
.meals {
  display: grid;
  gap: 0.6rem;
}
.meal {
  background: var(--panel);
  border: 1px solid var(--border);
  border-radius: 8px;
  overflow: hidden;
}
.meal-head {
  width: 100%;
  margin: 0;
  padding: 0.5rem 0.6rem;
  background: none;
  color: var(--text);
  border: none;
  border-radius: 0;
  font: inherit;
  cursor: pointer;
  display: flex;
  justify-content: space-between;
  gap: 0.5rem;
  align-items: baseline;
  text-align: left;
}
.meal-head:hover { background: rgba(148, 163, 184, 0.08); }
.meal-caret { transition: transform 0.15s; }
.meal.open .meal-caret { transform: rotate(90deg); }
.meal-fit {
  padding: 0 0.6rem 0.4rem;
  font-size: 0.78rem;
  color: var(--accent-2);
}
.meal-recipe {
  display: none;
  padding: 0 0.6rem 0.5rem;
}
.meal.open .meal-recipe { display: block; }
ol.steps {
  margin: 0.35rem 0 0;
  padding-left: 1.1rem;
  display: grid;
  gap: 0.2rem;
}
ol.steps li {
  font-size: 0.82rem;
  color: var(--muted);
}

/* ---- weekly calendar strip ---- */
.week-strip {
  display: flex;
  gap: 0.4rem;
  margin: 1rem 0;
  overflow-x: auto;
  padding-bottom: 0.25rem;
}
.day-chip {
  flex: 1 1 0;
  min-width: 64px;
  margin: 0;
  padding: 0.5rem 0.25rem;
  display: flex;
  flex-direction: column;
  align-items: center;
  gap: 0.15rem;
  background: var(--panel-2);
  color: var(--text);
  border: 1px solid var(--border);
  border-radius: 10px;
  cursor: pointer;
  transition:
    border-color 0.15s,
    background 0.15s,
    transform 0.1s;
}
.day-chip:hover {
  background: rgba(148, 163, 184, 0.12);
}
.day-chip.selected {
  border-color: var(--accent);
  background: rgba(56, 189, 248, 0.12);
}
.day-chip.today .chip-date {
  color: var(--accent);
}
.day-chip .chip-day {
  font-size: 0.7rem;
  text-transform: uppercase;
  letter-spacing: 0.03em;
  color: var(--muted);
}
.day-chip .chip-date {
  font-size: 1.1rem;
  font-weight: 700;
  line-height: 1;
}
.day-chip .chip-icon {
  font-size: 1.05rem;
}
.day-chip .chip-dot {
  font-size: 0.7rem;
  line-height: 1;
}
.day-chip.status-completed {
  border-color: rgba(34, 197, 94, 0.5);
}
.day-chip.status-completed.selected {
  border-color: var(--accent-2);
  background: rgba(34, 197, 94, 0.14);
}
.day-chip.status-skipped {
  opacity: 0.7;
}

/* ---- day detail panel ---- */
.day-detail-panel {
  background: var(--panel-2);
  border: 1px solid var(--border);
  border-radius: 10px;
  padding: 0.9rem 1rem;
  margin-bottom: 1rem;
}
.detail-head {
  display: flex;
  align-items: center;
  justify-content: space-between;
  gap: 0.5rem;
  margin-bottom: 0.6rem;
}
.detail-head h3 {
  margin: 0;
  font-size: 1.05rem;
}
.detail-body {
  display: grid;
  gap: 0.75rem;
}
.block-label {
  font-size: 0.72rem;
  text-transform: uppercase;
  letter-spacing: 0.04em;
  color: var(--muted);
  margin-bottom: 0.3rem;
}
.completed-block {
  background: rgba(34, 197, 94, 0.08);
  border: 1px solid rgba(34, 197, 94, 0.25);
  border-radius: 8px;
  padding: 0.6rem 0.7rem;
}
.completed-activity {
  font-size: 0.9rem;
  display: grid;
  gap: 0.2rem;
}
.completed-activity + .completed-activity {
  margin-top: 0.5rem;
  padding-top: 0.5rem;
  border-top: 1px dashed var(--border);
}
.planned-block {
  font-size: 0.9rem;
}

/* ---- weekly coach ---- */
.coach-card .coach-summary {
  font-size: 1rem;
  font-weight: 600;
  margin: 0.25rem 0 0.85rem;
}
.coach-section {
  border-left: 3px solid var(--border);
  padding: 0.1rem 0 0.1rem 0.7rem;
  margin: 0.6rem 0;
}
.coach-section h4 {
  margin: 0 0 0.3rem;
  font-size: 0.9rem;
}
.coach-good {
  border-left-color: var(--accent-2);
}
.coach-improve {
  border-left-color: #f59e0b;
}
.coach-focus {
  border-left-color: var(--accent);
}
.coach-list {
  margin: 0;
  padding-left: 1.1rem;
  display: grid;
  gap: 0.25rem;
}
.coach-list li {
  font-size: 0.88rem;
}
.coach-meta {
  margin-top: 0.85rem;
  font-size: 0.75rem;
}

/* ---- coach chat ---- */
.coach-chat {
  margin-top: 1rem;
  border-top: 1px solid var(--border);
  padding-top: 0.75rem;
}
.coach-chat h4 {
  margin: 0 0 0.5rem;
  font-size: 0.9rem;
}
.chat-log {
  display: flex;
  flex-direction: column;
  gap: 0.4rem;
  max-height: 320px;
  overflow-y: auto;
  margin-bottom: 0.6rem;
}
.chat-msg {
  display: flex;
}
.chat-msg.user {
  justify-content: flex-end;
}
.chat-msg span {
  display: inline-block;
  max-width: 85%;
  padding: 0.45rem 0.7rem;
  border-radius: 12px;
  font-size: 0.88rem;
  white-space: pre-wrap;
  line-height: 1.35;
}
.chat-msg.user span {
  background: var(--accent);
  color: #06283d;
  border-bottom-right-radius: 4px;
}
.chat-msg.assistant span {
  background: var(--panel-2);
  border: 1px solid var(--border);
  border-bottom-left-radius: 4px;
}
.chat-msg.pending span {
  color: var(--muted);
  font-style: italic;
}
.chat-form {
  display: flex;
  gap: 0.5rem;
  align-items: stretch;
}
.chat-form input {
  flex: 1;
  margin: 0;
}
.chat-form button {
  margin: 0;
  flex-shrink: 0;
}

/* ---- grocery builder ---- */
.grocery {
  margin-top: 1.5rem;
  border-top: 1px solid var(--border);
  padding-top: 1rem;
}
.grocery h3 {
  margin: 0 0 0.25rem;
  font-size: 1rem;
}
.grocery h4 {
  margin: 1rem 0 0.25rem;
  font-size: 0.95rem;
}
.grocery-item {
  display: flex;
  align-items: center;
  gap: 0.5rem;
  margin: 0;
}
.grocery-item input {
  width: auto;
}
.grocery-item .obtained {
  text-decoration: line-through;
  color: var(--muted);
}
/* Workout editor: one exercise per row, wrapping on narrow screens. */
.exercise-row {
  display: flex;
  flex-wrap: wrap;
  gap: 0.4rem;
  align-items: center;
}
/* The exercise gets its own line; its prescription reads across the next. */
.exercise-row .ex-name {
  flex: 1 1 100%;
}
.exercise-row .ex-type {
  width: auto;
  flex: 0 0 auto;
}
.exercise-row .ex-sets,
.exercise-row .ex-value,
.exercise-row .ex-rest {
  width: 5rem;
}
.exercise-row input,
.exercise-row select {
  margin: 0;
}
label.inline {
  display: inline-flex;
  align-items: center;
  gap: 0.3rem;
  font-size: 0.85rem;
  margin: 0;
}
.rotation-block {
  border-top: 1px dashed var(--border);
  padding-top: 0.5rem;
  margin-top: 0.5rem;
}
.workout-picker {
  align-items: center;
  flex-wrap: wrap;
  margin-bottom: 0.35rem;
}
.workout-picker select {
  margin: 0;
}
/* A number with its unit beside it: "3 sets ×", "10 reps", "90 s rest". */
.unit-field {
  display: inline-flex;
  align-items: center;
  gap: 0.3rem;
}
.unit {
  color: var(--muted);
  font-size: 0.8rem;
  white-space: nowrap;
}
.exercise-row .ex-note {
  flex: 1 1 100%;
  width: 100%;
  padding: 0.45rem 0.7rem;
  background: var(--panel-2);
  color: var(--text);
  border: 1px solid var(--border);
  border-radius: 8px;
  font: inherit;
  font-size: 0.85rem;
  line-height: 1.35;
  resize: none;
  overflow: hidden;
}
.workout-duration {
  margin: 0 0 0.25rem;
  font-weight: 600;
}
.workout-muscles {
  margin: 0 0 0.25rem;
  font-size: 0.85rem;
}
.workout-muscles:empty {
  display: none;
}
/* "Works: glutes, quads · also: abs" under an exercise's name. */
.exercise-row .ex-muscles {
  flex-basis: 100%;
  margin-top: -0.2rem;
  font-size: 0.78rem;
}
.exercise-row .ex-muscles:empty {
  display: none;
}
.exercise-muscles {
  font-size: 0.78rem;
}
.exercise-row .ex-warning {
  flex-basis: 100%;
  font-size: 0.75rem;
}
.exercise-note {
  font-size: 0.78rem;
  padding-left: 0.4rem;
}
/* The seconds/minutes choice sits beside its number, not on its own line. */
.unit-field .unit-select,
.exercise-row .unit-select {
  width: auto;
  flex: 0 0 auto;
  padding: 0.3rem 0.4rem;
  font-size: 0.8rem;
}
/* The watch status of a library workout sits on its own line under the row. */
#workout-list li {
  flex-wrap: wrap;
}
.workout-watch-status {
  flex-basis: 100%;
  font-size: 0.78rem;
}
/* A workout's read-only details, opened from its name in the list. */
button.link.workout-toggle {
  margin: 0;
  padding: 0;
  color: var(--text);
  text-align: left;
}
.workout-view {
  flex-basis: 100%;
  margin-top: 0.35rem;
  padding-top: 0.35rem;
  border-top: 1px dashed var(--border);
}
/* Its exercise lines read like the plan's, not like rows of the list. */
.workout-view ul.sub li {
  display: block;
  background: none;
  border: 0;
  padding: 0.1rem 0;
}
/* Each exercise leads with its name, set apart from the muscles below it. */
.workout-view .exercise-line {
  display: block;
  font-size: 1rem;
  color: var(--text);
}
.workout-view .exercise-name {
  font-weight: 700;
  color: #fff;
}
.workout-view .exercise-muscles,
.workout-view .exercise-note {
  font-size: 0.85rem;
  margin-top: 0.1rem;
}
/* The AI draft form sits under the workout list. */
.ai-draft {
  margin-top: 0.75rem;
  border-top: 1px dashed var(--border);
  padding-top: 0.5rem;
}
.ai-draft textarea {
  width: 100%;
  padding: 0.55rem 0.7rem;
  background: var(--panel-2);
  color: var(--text);
  border: 1px solid var(--border);
  border-radius: 8px;
  font: inherit;
}