.fitness-tips-container {
  font-family: 'Arial', sans-serif;
  max-width: 900px;
  margin: 0 auto;
  display: grid;
  grid-template-columns: repeat(2, 1fr);
  gap: 25px;
  padding: 20px;
}

.tip-card {
  background: white;
  border-radius: 10px;
  padding: 25px;
  box-shadow: 0 5px 15px rgba(0,0,0,0.1);
  border-top: 5px solid;
}

.tip-card h3 {
  color: #2c3e50;
  margin-top: 0;
  font-size: 22px;
}

.fun-cardio-list {
  columns: 2;
  padding-left: 20px;
}

.lat-workout {
  padding-left: 20px;
}

.probiotic-foods {
  display: grid;
  grid-template-columns: repeat(2, 1fr);
  gap: 15px;
  margin: 20px 0;
}

.food-item {
  text-align: center;
}

.food-item span {
  font-size: 24px;
}

.circuit-option {
  background: #f8f9fa;
  padding: 15px;
  border-radius: 8px;
  margin: 15px 0;
}

blockquote {
  border-left: 3px solid #3498db;
  padding-left: 15px;
  font-style: italic;
  color: #7f8c8d;
}

.recovery-tip {
  background: #e8f8f5;
  padding: 15px;
  border-radius: 8px;
  margin-top: 20px;
}

.benefits-note {
  font-size: 14px;
  color: #27ae60;
  text-align: center;
}

@media (max-width: 768px) {
  .fitness-tips-container {
    grid-template-columns: 1fr;
  }
  
  .fun-cardio-list {
    columns: 1;
  }
}
.training-section {
  font-family: 'Arial', sans-serif;
  max-width: 800px;
  margin: 30px auto;
  color: #333;
}

.section-title {
  color: #1a5276;
  text-align: center;
  font-size: 28px;
  margin-bottom: 30px;
  padding-bottom: 15px;
  border-bottom: 2px solid #3498db;
}

.content-block {
  background-color: #eaf2f8;
  padding: 30px;
  border-radius: 10px;
  line-height: 1.6;
}

.expert-advice {
  margin: 30px 0;
}

.coach-card {
  background-color: white;
  padding: 25px;
  border-radius: 8px;
  margin-bottom: 25px;
  box-shadow: 0 4px 12px rgba(0,0,0,0.1);
}

.coach-header {
  display: flex;
  align-items: center;
  margin-bottom: 15px;
}

.coach-icon {
  font-size: 32px;
  margin-right: 15px;
}

.workout-example {
  background-color: #f8f9fa;
  padding: 15px;
  border-radius: 6px;
  margin-top: 20px;
}

.workout-example h4 {
  color: #21618c;
  margin-top: 0;
}

.key-benefits {
  margin-top: 40px;
}

.key-benefits h3 {
  color: #1a5276;
  text-align: center;
  margin-bottom: 25px;
}

.benefits-grid {
  display: grid;
  grid-template-columns: repeat(4, 1fr);
  gap: 15px;
}

.benefit-card {
  background-color: white;
  padding: 20px 15px;
  border-radius: 8px;
  text-align: center;
  box-shadow: 0 3px 8px rgba(0,0,0,0.1);
}

.benefit-icon {
  font-size: 28px;
  margin-bottom: 10px;
  display: block;
}

@media (max-width: 700px) {
  .benefits-grid {
    grid-template-columns: repeat(2, 1fr);
  }
  
  .coach-header {
    flex-direction: column;
    text-align: center;
  }
  
  .coach-icon {
    margin-right: 0;
    margin-bottom: 10px;
  }
}
.sleep-section {
  font-family: 'Arial', sans-serif;
  max-width: 750px;
  margin: 30px auto;
  color: #333;
}

.section-title {
  color: #1a5276;
  text-align: center;
  font-size: 24px;
  margin-bottom: 25px;
  padding-bottom: 10px;
  border-bottom: 2px solid #3498db;
}

.content-box {
  background-color: #eaf2f8;
  padding: 25px;
  border-radius: 8px;
  line-height: 1.6;
}

.consequences-box {
  margin: 25px 0;
}

.consequences-box h4 {
  color: #21618c;
  text-align: center;
  margin-bottom: 20px;
}

.hormone-effects {
  display: flex;
  justify-content: space-around;
  margin: 20px 0;
}

.hormone-card {
  background-color: white;
  padding: 20px;
  border-radius: 8px;
  width: 45%;
  box-shadow: 0 3px 10px rgba(0,0,0,0.1);
  text-align: center;
}

.hormone-icon {
  font-size: 32px;
  margin-bottom: 15px;
}

.hormone-card h5 {
  color: #1a5276;
  margin: 10px 0 15px;
}

.hormone-card ul {
  padding-left: 20px;
  text-align: left;
}

.hormone-card li {
  margin-bottom: 8px;
}

.movement-section {
  font-family: 'Arial', sans-serif;
  max-width: 750px;
  margin: 30px auto;
  color: #333;
}

.section-title {
  color: #1a5276;
  text-align: center;
  font-size: 24px;
  margin-bottom: 25px;
  padding-bottom: 10px;
  border-bottom: 2px solid #3498db;
}

.content-box {
  background-color: #eaf2f8;
  padding: 25px;
  border-radius: 8px;
  line-height: 1.6;
}

.expert-quote {
  border-left: 3px solid #2980b9;
  padding-left: 15px;
  margin: 20px 0;
  color: #2874a6;
}

.movement-list {
  padding-left: 20px;
  list-style-type: none;
}

.movement-list li {
  margin-bottom: 8px;
  position: relative;
  padding-left: 25px;
}

.movement-list li:before {
  content: "•";
  color: #3498db;
  position: absolute;
  left: 10px;
  font-weight: bold;
}

.workout-plan {
  margin-top: 30px;
}

.workout-plan h4 {
  color: #21618c;
  text-align: center;
  margin-bottom: 20px;
}

.exercise-grid {
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  gap: 15px;
}

.exercise-card {
  background-color: white;
  padding: 15px;
  border-radius: 8px;
  text-align: center;
  box-shadow: 0 3px 10px rgba(0,0,0,0.1);
}

.exercise-icon {
  font-size: 28px;
  margin-bottom: 10px;
}

@media (max-width: 650px) {
  .exercise-grid {
    grid-template-columns: repeat(2, 1fr);
  }
}

.sleep-conclusion {
  font-family: 'Arial', sans-serif;
  max-width: 600px;
  margin: 20px auto;
  padding: 20px;
  background-color: #f8f9fa;
  border-left: 4px solid #e74c3c;
  border-radius: 0 8px 8px 0;
}

.conclusion-text {
  font-style: italic;
  color: #2c3e50;
  margin-bottom: 15px;
  line-height: 1.5;
}

.bottom-line {
  font-weight: bold;
  color: #e74c3c;
  line-height: 1.5;
}
.expert-quote {
  border-left: 3px solid #2980b9;
  padding-left: 15px;
  margin: 25px 0;
  font-style: italic;
  color: #2874a6;
}

.sleep-tips {
  margin-top: 30px;
}

.sleep-tips h4 {
  color: #21618c;
  text-align: center;
  margin-bottom: 15px;
}

.tips-list {
  padding-left: 20px;
}

.tips-list li {
  margin-bottom: 10px;
  position: relative;
  padding-left: 25px;
}

.tips-list li:before {
  content: "•";
  color: #3498db;
  position: absolute;
  left: 10px;
}

@media (max-width: 650px) {
  .hormone-effects {
    flex-direction: column;
  }
  .hormone-card {
    width: 100%;
    margin-bottom: 20px;
  }
}
.training-section {
  font-family: 'Arial', sans-serif;
  max-width: 700px;
  margin: 30px auto;
  color: #333;
}

.section-title {
  color: #1a5276;
  text-align: center;
  font-size: 24px;
  margin-bottom: 25px;
  padding-bottom: 10px;
  border-bottom: 2px solid #3498db;
}

.content-box {
  background-color: #eaf2f8;
  padding: 25px;
  border-radius: 8px;
  line-height: 1.6;
}

.expert-quote {
  border-left: 3px solid #2980b9;
  padding-left: 15px;
  margin: 20px 0;
  font-style: italic;
  color: #2874a6;
}

.exercise-protocol {
  margin-top: 30px;
}

.exercise-protocol h4 {
  color: #21618c;
  text-align: center;
  margin-bottom: 20px;
}
.phase-diagram {
  display: flex;
  justify-content: space-between;
  margin: 25px 0;
}

.phase {
  background-color: white;
  padding: 20px 15px;
  border-radius: 8px;
  width: 30%;
  text-align: center;
  box-shadow: 0 3px 10px rgba(0,0,0,0.1);
}

.phase-icon {
  font-size: 28px;
  margin-bottom: 10px;
}

.phase h5 {
  color: #1a5276;
  margin: 10px 0;
}
.nutrition-section {
  font-family: 'Arial', sans-serif;
  max-width: 700px;
  margin: 30px auto;
  color: #333;
}

.section-title {
  color: #1a5276;
  text-align: center;
  font-size: 24px;
  margin-bottom: 25px;
  padding-bottom: 10px;
  border-bottom: 2px solid #3498db;
}

.content-box {
  background-color: #eaf2f8;
  padding: 25px;
  border-radius: 8px;
  line-height: 1.6;
}

.expert-quote {
  border-left: 3px solid #2980b9;
  padding-left: 15px;
  margin: 20px 0;
  font-style: italic;
  color: #2874a6;
}

.protein-sources {
  margin-top: 30px;
}

.protein-sources h4 {
  color: #21618c;
  text-align: center;
  margin-bottom: 20px;
}

.sources-grid {
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  gap: 15px;
}

.source-item {
  display: flex;
  flex-direction: column;
  align-items: center;
  background-color: #d4e6f1;
  padding: 15px 10px;
  border-radius: 8px;
  text-align: center;
}

.protein-icon {
  font-size: 28px;
  margin-bottom: 8px;
}

@media (max-width: 600px) {
  .sources-grid {
    grid-template-columns: repeat(2, 1fr);
  }
}
.recovery-tips {
  margin: 30px 0;
}

.recovery-tips h4 {
  color: #21618c;
  text-align: center;
  margin-bottom: 25px;
}

.tips-grid {
  display: grid;
  grid-template-columns: repeat(3, 1fr);
  gap: 20px;
}

.tip-card {
  background-color: white;
  padding: 20px;
  border-radius: 8px;
  text-align: center;
  box-shadow: 0 3px 10px rgba(0,0,0,0.1);
}

.tip-icon {
  font-size: 32px;
  margin-bottom: 15px;
}

.tip-card h5 {
  color: #1a5276;
  margin: 10px 0;
}

.expert-conclusion {
  font-weight: bold;
  text-align: center;
  margin-top: 25px;
  color: #2874a6;
}
.benefits-list {
  padding-left: 20px;
}

.benefits-list li {
  margin-bottom: 10px;
  position: relative;
  padding-left: 25px;
}

.benefits-list li:before {
  content: "✓";
  color: #27ae60;
  position: absolute;
  left: 0;
}

.expert-tip {
  margin: 25px 0;
}

.expert-tip h4 {
  color: #21618c;
  margin-bottom: 10px;
}

.timing-cards {
  display: flex;
  justify-content: space-around;
  margin: 20px 0;
}

.time-card {
  background-color: white;
  padding: 15px 20px;
  border-radius: 8px;
  text-align: center;
  width: 45%;
  box-shadow: 0 3px 10px rgba(0,0,0,0.1);
}

.time-icon {
  font-size: 28px;
  margin-bottom: 10px;
}

.physiology-fact {
  font-style: italic;
  color: #2874a6;
  text-align: center;
  margin-top: 20px;
}