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All products featured on Self are independently selected by our editors. However, we may receive compensation from retailers and/or from purchases of products through these links. It’s no secret thatresistance bandsare a go-to because they’re easy to use and super versatile. Katie Thompson you might create a greatfull-body workoutor simply do resistance band exercises for arms, like what we show below. Either way, you won’t need to pick up a single dumbbell or kettlebell....

Her heart was racing, pounding against her small chest. Now she was awake again, her bladder unbearably swollen. Williams pulled herself from the bed, so dizzy she could hardly stand. She reached in the dark for her purse, which held the drug she so desperately neededinsulin. “I was so scared to sleep in my room alone,” she recalls. “I was afraid I was not going to wake up in the morning....

The clock reads 3:55 A.M. I’ve awakened within six minutes of this time for the past three nights. I shut my eyes and take a breath, hoping to ease back to sleep. I bang the gavel and demand silence so I can get some rest. That works for a minute, then the ruckus begins again. What am I so anxious about? Have my 4-year-old daughters been abducted? No, both girls are snug in their beds....

Stand facing machine with feet staggered, right foot in front of left. Extend arms and grasp a handle in each hand, palms down. Release arms; repeat. Switch legs at halfway point. Technique tipPlace your feet closer together for a challenge. Extend arms and grasp a handle in each hand, palms up. Repeat on opposite side. Continue alternating left and right legs. Technique tipKeep elbows fixed in front of you for maximum biceps toning....

American Cancer SocietyGet info on all types of cancer. CancerCareLife does go on after a diagnosisCancerCare can help patients and their families make the most of it. Find counseling and financial support resources online. The group lobbies Congress and works to raise awareness among women. Read up on risk factors and warning signs, and purchase Cancer Schmancer gear in the online store. Access information on how to assessand then loweryour cancer risk, and get the bottom line on common misconceptions....

Michelle Diekmeyer lay awake in the dark, trying not to panic. It was a struggle she seemed to be losing more and more every sleepless night in July 2005. After all that, she still didn’t know if she’d survive the year. But Diekmeyer had another, more immediate, fear keeping her up nights. Because of mounting medical bills, she was worried she might lose her home. The restabout $1,500was supposed to come from Diekmeyer....

We all know someone who smoked, drank and ate bacon every day yet escaped a diagnosis. The area that probably generates the most debate? Knowing what to eat. So how do you sort through myriad studies, complete with caveats and exceptions? Well, you don’t, because we did it for you. SELF went to the experts and scrutinized the latest research to summarize the best cancer-fighting eating advice so far. But first, a list that tells you what to forgo and what to fill up on....

Cardio Begin as a group: March in place together for one minute to warm up. Frankenstein footwork Works:Works butt, legs Stand on band with feet hip-width apart. Grasp ends of band with each hand, arms down. Lower and repeat on opposite side for one rep. Do 12 reps. Rest 10 seconds. Technique tipConcentrate on standing straight. (No slouching!) The benefit: bonus fanny firming. Jumping jacks: Land with knees soft. Clap hands overhead for a challenge....

As always, the littlest nieces and nephews hover around their mommy. Except for my 20-month-old, who hovers around her daddy. She whimpers, looking past me for Daddy. “It’s OK,” I say soothingly. “Mommy’s here.” She stares at me blankly and bursts into tears. “Da-Da,” she insists, straining at the straps and pushing me to the side. You know, all the things fathers usually lug. I am no longer merely mildly annoyed by her obvious preference....

Bend over slightly from hips. Keeping knees aligned, extend right leg. Lower hips, keeping leg extended. Do reps. Switch sides; repeat. Contract abs and peel up to a seated position, raising right arm overhead (as shown). Slowly roll back to start one vertebra at a time. Do reps. Switch arms; repeat. Do reps. Switch sides; repeat. Extend right leg behind you as you reach right arm toward left knee (as shown)....

Who should try itHave you always wanted to try running, or simply run better? And to become her, you don’t have to suffer. Get sleekRunning is a serious calorie burner. A 135-pound woman can zap 285 calories in a half hour at a just-faster-than-a-walk pace. To halt the heavy breathing, start slowly and build up. The four-week program shown in the chart below will train you to do more work with less effort....

(We all know what they are!) Oh, and don’t be surprised if you shed inches, too. Blasting any stubborn fat, after all, is the key to uncovering those coveted curves. It’s proven to melt fat fast, so your sleek, new contours have no place to hide! See the chart on the next page for your week-by-week muscle-sculpting plan, created by trainer Jonathan Sexsmith. Get setYou’ll need a pair of 5- to 10-pound dumbbells....

100% whole-wheat bread (70 to 90 calories and at least 2 g fiber per slice)Brown rice (such as Uncle Ben’s Fast & Natural Whole Grain Instant Brown Rice)Canned beans (black, cannellini)Canned diced tomatoesCanola oilDijon mustardFrozen waffles (such as Kashi GoLean Original 7 Grain Waffles)Lowfat mayonnaise (50 calories per tablespoon, such as Kraft Mayo Light)Marinara (prepared, fewer than 80 calories per 1/2 cup)Microwave popcorn, 100-calorie mini-bagsNatural unsweetened applesauceNatural peanut butterOlive oilPlain quick oats (or unsweetened instant oatmeal)Salt and pepper (including kosher)Snack bars (such as L?...