:root{
  --ast-global-color-0:#e2542b;
  --ast-global-color-1:#c4441e;
  --ast-global-color-2:#1d2330;
  --ast-global-color-3:#434a57;
  --ast-global-color-4:#f3f4f6;
  --ast-global-color-5:#ffffff;
  --ast-global-color-6:#e4e6ea;
  --ast-global-color-7:#fff4ef;
  --ast-border:#e4e6ea;
  --ast-radius:6px;
  --head:"Montserrat",-apple-system,BlinkMacSystemFont,"Segoe UI",Roboto,Arial,sans-serif;
  --body:"Open Sans",-apple-system,BlinkMacSystemFont,"Segoe UI",Roboto,Arial,sans-serif;
}
*,*::before,*::after{box-sizing:border-box}
html{-webkit-text-size-adjust:100%}
body{margin:0;background:var(--ast-global-color-4);color:var(--ast-global-color-3);font:400 17px/1.7 var(--body)}
a{color:var(--ast-global-color-0);text-decoration:none}
a:hover{color:var(--ast-global-color-1);text-decoration:underline}
img{max-width:100%;height:auto}
h1,h2,h3,h4{font-family:var(--head);color:var(--ast-global-color-2);line-height:1.25;margin:0 0 .6em}
h1{font-size:2.2rem;font-weight:800}
h2{font-size:1.55rem;font-weight:700}
h3{font-size:1.2rem;font-weight:700}
p{margin:0 0 1.2em}
.screen-reader-text{position:absolute!important;width:1px;height:1px;overflow:hidden;clip:rect(1px,1px,1px,1px)}
.skip-link:focus{clip:auto;width:auto;height:auto;left:8px;top:8px;background:#fff;padding:8px 12px;z-index:100}
.ast-container{max-width:1240px;margin:0 auto;padding:0 20px}

/* header */
.site-header{background:#fff;border-bottom:1px solid var(--ast-border);position:sticky;top:0;z-index:20}
.header-inner{display:flex;align-items:center;justify-content:space-between;min-height:74px}
.custom-logo-link{display:flex;align-items:center;gap:10px;color:var(--ast-global-color-2)}
.custom-logo-link:hover{text-decoration:none;color:var(--ast-global-color-2)}
.logo-mark{display:inline-flex;width:38px;height:38px;border-radius:50%;background:var(--ast-global-color-0);color:#fff;align-items:center;justify-content:center}
.site-title{font:800 1.45rem/1 var(--head);letter-spacing:-.02em}
.accent{color:var(--ast-global-color-0)}
.main-header-menu{list-style:none;margin:0;padding:0;display:flex;gap:4px}
.menu-link{display:block;padding:10px 14px;font:600 .95rem var(--head);color:var(--ast-global-color-2);border-radius:var(--ast-radius)}
.menu-link:hover{text-decoration:none;color:var(--ast-global-color-0)}
.current-menu-item .menu-link{color:var(--ast-global-color-0)}
.menu-toggle{display:none;background:none;border:1px solid var(--ast-border);border-radius:var(--ast-radius);width:44px;height:40px;cursor:pointer;position:relative}
.menu-toggle .bars,.menu-toggle .bars::before,.menu-toggle .bars::after{position:absolute;left:11px;width:20px;height:2px;background:var(--ast-global-color-2);content:""}
.menu-toggle .bars{top:19px}.menu-toggle .bars::before{top:-6px;left:0}.menu-toggle .bars::after{top:6px;left:0}

/* buttons */
.ast-button{display:inline-block;background:var(--ast-global-color-0);color:#fff;font:600 .95rem var(--head);padding:13px 24px;border-radius:var(--ast-radius);border:2px solid var(--ast-global-color-0);cursor:pointer}
.ast-button:hover{background:var(--ast-global-color-1);border-color:var(--ast-global-color-1);color:#fff;text-decoration:none}
.ast-button.ghost{background:transparent;color:#fff;border-color:rgba(255,255,255,.55)}
.ast-button.ghost:hover{border-color:#fff;background:rgba(255,255,255,.08)}

/* hero */
.home-hero{background:linear-gradient(120deg,#1d2330 0%,#2b3344 60%,#3a2a27 100%);color:#d6dae2;padding:64px 0 72px}
.hero-inner{display:grid;grid-template-columns:1.35fr 1fr;gap:48px;align-items:center}
.home-hero h1{color:#fff;font-size:2.6rem;margin-bottom:.45em}
.kicker{font:700 .8rem var(--head);letter-spacing:.12em;text-transform:uppercase;color:#ff9d7d;margin-bottom:12px}
.lead{font-size:1.1rem;max-width:36em}
.hero-buttons{display:flex;flex-wrap:wrap;gap:12px;margin:28px 0 0}
.hero-card{background:#fff;color:var(--ast-global-color-3);border-radius:10px;padding:24px 26px;box-shadow:0 18px 40px rgba(0,0,0,.25);max-width:360px;justify-self:end;width:100%}
.hc-title{font:700 1rem var(--head);color:var(--ast-global-color-2);margin-bottom:10px}
.hero-card ul{list-style:none;margin:0;padding:0}
.hero-card li{display:flex;justify-content:space-between;padding:9px 0;border-bottom:1px dashed var(--ast-border);font-size:.95rem}
.hero-card li span:last-child{font-weight:600;color:var(--ast-global-color-0)}
.hc-foot{font-size:.82rem;color:#7a818d;margin:12px 0 0}

/* home blocks */
.home-main{padding-top:48px;padding-bottom:24px}
.home-block{margin-bottom:56px}
.block-title{font-size:1.6rem;position:relative;padding-bottom:12px;margin-bottom:24px}
.block-title::after{content:"";position:absolute;left:0;bottom:0;width:48px;height:3px;background:var(--ast-global-color-0);border-radius:2px}
.cat-grid{display:grid;grid-template-columns:repeat(5,1fr);gap:18px}
.cat-card{background:#fff;border:1px solid var(--ast-border);border-radius:8px;padding:24px;display:flex;flex-direction:column;gap:8px;color:var(--ast-global-color-3);transition:box-shadow .2s,transform .2s}
.cat-card:hover{text-decoration:none;box-shadow:0 10px 24px rgba(29,35,48,.08);transform:translateY(-2px);color:var(--ast-global-color-3)}
.cat-icon{color:var(--ast-global-color-0)}
.cat-name{font:700 1.15rem var(--head);color:var(--ast-global-color-2)}
.cat-intro{font-size:.92rem;line-height:1.55}
.cat-count{font-size:.8rem;color:#8a909b;margin-top:auto}
.post-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:24px}
.post-card{background:#fff;border:1px solid var(--ast-border);border-radius:8px;overflow:hidden;display:flex;flex-direction:column}
.post-thumb{display:flex;align-items:center;justify-content:center;height:150px;color:#fff}
.post-thumb:hover{text-decoration:none;color:#fff}
.post-thumb.small{width:110px;height:96px;border-radius:6px;flex-shrink:0}
.thumb-trainingsschemas{background:linear-gradient(135deg,#e2542b,#f08a4b)}
.thumb-oefeningen{background:linear-gradient(135deg,#1d2330,#45506a)}
.thumb-voeding{background:linear-gradient(135deg,#3f8f5c,#7cbf6a)}
.thumb-afvallen{background:linear-gradient(135deg,#7a4fb4,#b07fd8)}
.thumb-blessures{background:linear-gradient(135deg,#c0392b,#e97a5f)}
.thumb-tools{background:linear-gradient(135deg,#1f7a99,#4bb3c9)}
.post-card-body{padding:20px 22px 22px;display:flex;flex-direction:column;flex:1}
.post-cat{font:700 .72rem var(--head);letter-spacing:.08em;text-transform:uppercase;margin:0 0 6px}
.post-cat a{color:var(--ast-global-color-0)}
.post-card-title{font-size:1.08rem;margin-bottom:8px}
.post-card-title a{color:var(--ast-global-color-2)}
.post-excerpt{font-size:.93rem;line-height:1.6;margin-bottom:10px}
.post-meta{font-size:.8rem;color:#8a909b;margin:auto 0 0}
.tools-band{background:#fff;border:1px solid var(--ast-border);border-radius:10px;padding:32px}
.tools-band-head{display:flex;justify-content:space-between;align-items:flex-end;gap:20px;flex-wrap:wrap}
.tools-band-head p{margin-bottom:24px;max-width:30em}
.tool-grid{display:grid;grid-template-columns:repeat(5,1fr);gap:14px}
.tool-card{border:1px solid var(--ast-border);border-radius:8px;padding:16px;display:flex;flex-direction:column;gap:6px;color:var(--ast-global-color-3);background:var(--ast-global-color-4)}
.tool-card:hover{border-color:var(--ast-global-color-0);text-decoration:none;color:var(--ast-global-color-3)}
.tool-name{font:700 .98rem var(--head);color:var(--ast-global-color-2)}
.tool-desc{font-size:.84rem;line-height:1.5}
.guidance-intro{max-width:46em}
.guidance-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:20px}
.guidance-item{background:#fff;border-top:3px solid var(--ast-global-color-6);padding:22px 22px 8px;border-radius:0 0 8px 8px}
.guidance-item h3{font-size:1.05rem}
.guidance-item p{font-size:.95rem}
.about-strip{display:flex;gap:24px;align-items:flex-start;background:var(--ast-global-color-7);border-radius:10px;padding:28px}
.about-strip .block-title{font-size:1.25rem}
.author-avatar{flex-shrink:0;width:64px;height:64px;border-radius:50%;background:var(--ast-global-color-2);color:#fff;font:700 1.1rem/64px var(--head);text-align:center}

/* archive */
.ast-archive-description{background:#fff;border-bottom:1px solid var(--ast-border);padding:34px 0 28px}
.ast-archive-title{font-size:2rem;margin-bottom:.3em}
.ast-archive-description p{max-width:46em;margin:0}
.archive-list{display:flex;flex-direction:column;gap:20px}
.archive-item{display:flex;gap:22px;background:#fff;border:1px solid var(--ast-border);border-radius:8px;padding:22px}
.archive-item .entry-title{font-size:1.25rem;margin-bottom:4px}
.archive-item .entry-title a{color:var(--ast-global-color-2)}
.archive-item .post-meta{margin:0 0 8px}
.read-more{font:600 .9rem var(--head)}

/* layout */
.content-wrap{display:grid;grid-template-columns:minmax(0,1fr) 320px;gap:36px;padding-top:36px;padding-bottom:56px}
.ast-breadcrumbs{font-size:.85rem;color:#8a909b;margin-bottom:14px}
.ast-breadcrumbs a{color:#6b7280}
.ast-breadcrumbs span{margin:0 4px}
.ast-archive-description .ast-breadcrumbs{margin-bottom:10px}
.ast-article-single{background:#fff;border:1px solid var(--ast-border);border-radius:8px;padding:44px 52px}
.entry-header{margin-bottom:28px}
.entry-title{font-size:2.15rem}
.entry-meta{font-size:.88rem;color:#8a909b}
.entry-meta .sep{margin:0 6px;color:#c3c7ce}
.tool-lead{font-size:1.05rem;margin:0}
.entry-content h2{margin-top:1.8em;font-size:1.5rem}
.entry-content h3{margin-top:1.4em}
.entry-content ul,.entry-content ol{padding-left:1.3em;margin:0 0 1.3em}
.entry-content li{margin-bottom:.35em}
.entry-content blockquote{margin:1.5em 0;padding:4px 0 4px 20px;border-left:4px solid var(--ast-global-color-0);font-style:italic}
.table-wrap{overflow-x:auto;margin:0 0 1.5em;border:1px solid var(--ast-border);border-radius:6px}
.entry-content table,.result-table{width:100%;border-collapse:collapse;font-size:.93rem}
.entry-content th,.entry-content td,.result-table th,.result-table td{padding:10px 14px;text-align:left;border-bottom:1px solid var(--ast-border);vertical-align:top}
.entry-content thead th,.result-table thead th{background:var(--ast-global-color-4);font-family:var(--head);font-weight:700;color:var(--ast-global-color-2);font-size:.85rem}
.entry-content tr:last-child td{border-bottom:0}
.ez-toc{background:var(--ast-global-color-4);border:1px solid var(--ast-border);border-radius:6px;padding:16px 22px 10px;margin:0 0 30px;display:inline-block;min-width:min(100%,380px)}
.ez-toc-title{font:700 .95rem var(--head);color:var(--ast-global-color-2);margin-bottom:6px}
.ez-toc ol{margin:0 0 6px;padding-left:1.2em;font-size:.93rem}
.faq-block{margin-top:2.2em}
.faq-item{border:1px solid var(--ast-border);border-radius:6px;margin-bottom:10px;background:#fff}
.faq-item summary{cursor:pointer;padding:14px 18px;font:600 1rem var(--head);color:var(--ast-global-color-2);list-style:none;position:relative;padding-right:44px}
.faq-item summary::-webkit-details-marker{display:none}
.faq-item summary::after{content:"+";position:absolute;right:18px;top:12px;font-size:1.3rem;color:var(--ast-global-color-0)}
.faq-item[open] summary::after{content:"\2212"}
.faq-item p{padding:0 18px 4px;margin-bottom:12px}
.entry-footer{margin-top:40px;border-top:1px solid var(--ast-border);padding-top:28px}
.author-box{display:flex;gap:18px;align-items:flex-start;font-size:.93rem}
.author-name{font:700 1rem var(--head);color:var(--ast-global-color-2);margin-bottom:4px}
.related-posts{margin-top:32px}
.related-title{font-size:1.25rem}
.related-grid{display:grid;grid-template-columns:repeat(3,1fr);gap:16px}
.related-item{background:#fff;border:1px solid var(--ast-border);border-radius:8px;padding:16px 18px;display:flex;flex-direction:column;gap:4px}
.related-item:hover{border-color:var(--ast-global-color-0);text-decoration:none}
.related-item .post-cat{color:var(--ast-global-color-0)}
.related-name{font:700 .98rem/1.35 var(--head);color:var(--ast-global-color-2)}

/* sidebar */
.widget-area .widget{background:#fff;border:1px solid var(--ast-border);border-radius:8px;padding:24px 24px 14px;margin-bottom:24px}
.widget-title{font-size:1.02rem;margin-bottom:12px}
.widget ul{list-style:none;margin:0;padding:0}
.widget li{padding:8px 0;border-bottom:1px solid var(--ast-global-color-4);font-size:.93rem;line-height:1.45}
.widget li:last-child{border-bottom:0}
.widget li a{color:var(--ast-global-color-2)}
.widget li a:hover{color:var(--ast-global-color-0)}
.widget .count{color:#9aa0aa;font-size:.85rem}

/* tools */
.calc-box{background:var(--ast-global-color-7);border:1px solid #f5d6c9;border-radius:10px;padding:26px;margin:0 0 34px}
.calc-form{display:flex;flex-direction:column;gap:14px}
.calc-row{display:grid;grid-template-columns:1fr 1fr;gap:14px}
.calc-row.three{grid-template-columns:repeat(3,1fr)}
.calc-form label{display:flex;flex-direction:column;gap:6px;font:600 .88rem var(--head);color:var(--ast-global-color-2)}
.calc-form label.check{flex-direction:row;align-items:center;gap:8px;font-weight:600}
.calc-form input[type=number],.calc-form select{font:400 1rem var(--body);padding:11px 12px;border:1px solid #d4d8de;border-radius:6px;background:#fff;color:var(--ast-global-color-2);width:100%}
.calc-form input:focus,.calc-form select:focus{outline:2px solid var(--ast-global-color-0);outline-offset:1px;border-color:transparent}
.calc-form .ast-button{align-self:flex-start;margin-top:4px}
.calc-result{margin-top:22px}
.calc-result:empty{display:none}
.result-main{background:#fff;border-radius:8px;padding:18px 20px;display:flex;justify-content:space-between;align-items:baseline;gap:12px;flex-wrap:wrap;margin-bottom:14px;border:1px solid #f0d3c6}
.result-label{font:600 .9rem var(--head);color:var(--ast-global-color-3)}
.result-value{font:800 1.7rem var(--head);color:var(--ast-global-color-0)}
.result-cat{font:700 1.05rem var(--head);color:var(--ast-global-color-2);margin-bottom:6px}
.result-table{background:#fff;border-radius:8px;overflow:hidden;margin-bottom:12px}
.result-note{font-size:.86rem;color:#6b7280;margin-bottom:10px}
.calc-error{color:#b42318;font-weight:600;margin:0}

/* footer */
.site-footer{background:#1d2330;color:#aab1bd;font-size:.93rem}
.footer-widgets{display:grid;grid-template-columns:1.4fr 1fr 1fr 1fr;gap:36px;padding-top:52px;padding-bottom:40px}
.footer-logo{font:800 1.35rem var(--head);color:#fff;margin-bottom:12px}
.site-footer .widget-title{color:#fff;font-size:.95rem}
.site-footer ul{list-style:none;margin:0;padding:0}
.site-footer li{padding:4px 0}
.site-footer a{color:#d0d5dd}
.site-footer a:hover{color:#fff}
.ast-small-footer{border-top:1px solid rgba(255,255,255,.08);padding:18px 0;font-size:.85rem;color:#8790a0}

/* responsive */
@media (max-width:1080px){
  .cat-grid{grid-template-columns:repeat(3,1fr)}
  .tool-grid{grid-template-columns:repeat(3,1fr)}
  .content-wrap{grid-template-columns:minmax(0,1fr) 280px;gap:28px}
}
@media (max-width:921px){
  .menu-toggle{display:block}
  .main-navigation{display:none;position:absolute;left:0;right:0;top:74px;background:#fff;border-bottom:1px solid var(--ast-border);box-shadow:0 10px 20px rgba(0,0,0,.06)}
  .main-navigation.toggled{display:block}
  .main-header-menu{flex-direction:column;padding:8px 20px 16px}
  .menu-link{padding:12px 0;border-bottom:1px solid var(--ast-global-color-4);border-radius:0}
  .hero-inner{grid-template-columns:1fr}
  .hero-card{justify-self:start}
  .home-hero h1{font-size:2.05rem}
  .post-grid{grid-template-columns:repeat(2,1fr)}
  .guidance-grid{grid-template-columns:1fr}
  .content-wrap{grid-template-columns:1fr}
  .ast-article-single{padding:30px 26px}
  .footer-widgets{grid-template-columns:1fr 1fr}
  .related-grid{grid-template-columns:1fr}
}
@media (max-width:600px){
  body{font-size:16px}
  .ast-container{padding:0 16px}
  .cat-grid,.post-grid,.tool-grid{grid-template-columns:1fr}
  .entry-title,.home-hero h1{font-size:1.75rem}
  .ast-article-single{padding:24px 18px;border-radius:0;border-left:0;border-right:0;margin:0 -16px}
  .archive-item{flex-direction:column}
  .post-thumb.small{width:100%;height:110px}
  .calc-row,.calc-row.three{grid-template-columns:1fr}
  .tools-band{padding:22px 18px}
  .about-strip{flex-direction:column}
  .footer-widgets{grid-template-columns:1fr}
}