Share on FacebookTweet about this on TwitterEmail this to someone

Paleo Sweet Rolls



Paleo Sweet Roll Recipe below.

Today officially marks 2 weeks/14 days/336 hours since I’ve been to the gym (or lifted anything). Can you tell I’m going slightly  crazy? Because I am. I say that lightly, because I know my body is appreciating the needed time off and I’ll be coming back healthier and stronger. Accepting and understanding that, however, is the hard part.

I wanted to share a post on the progress I’ve made thus far. Although small improvements, they’ve been challenging, frustrating and just all-around uncomfortable. But what was that quote,

“whatever makes you uncomfortable is your biggest opportunity for growth”

Yeaaah, sounds about freakin’ right.

Quick little summary (again) for those new to the blog (I just noticed over 500 of you have viewed this baby in the last 30-days, hot damn! Welcome!)

I’m not technically injured, yet. I’m on the verge.

Although I am stupid stubborn, I understood that it’d be best to nip the lingering issue in the bud now, instead of being completely immobile because of a serious, debilitating injury that was just waiting to happen…

In a sea of smaller issues, I also have Upper Crossed Syndrome. Which is recognized as a ” muscle imbalance pattern located at the head and shoulder regions.” What does this look like?


  • Forward head posture
  • Elevated and protracted shoulders
  • Elevated and overused upper trapezius
  • Winged scapula

Other indicators? Do you work at a desk? check. Do people bug you about your posture and tell you to “stand up straight?” double check.upper crossed syndrome cropped copy

And finally, whys this so bad? First, having major muscle groups function in a compromised, unstable pattern puts your shoulders at a very high-risk for injury. Second, because pectorals and traps are tight and working on overdrive and the rhomboids, lower traps and cervical flexors are essentially “off,” your body is totally compensating – causing more instability and weakness. And finally, throw in rotator cuff problems, neck/arm nerve pain, headaches and (in more serious, long-term cases)  osteoarthritis and degenerative joint disease. Yeah, no thanks. (more info here.)

Alright, so updates!

Physical: Strength / Mobility / Activation

This has probably been the most difficult. But, I’ve also seen the most improvements.

  • Pre-work – I had no idea how to relax my traps and activate my scaps/lats
  • Currently – I can finally feel what posterior activation feels like in normal, everyday movements and in simple exercises (lat-pull down, low row). Now able to properly externally rotate my shoulders for correct positioning.
  • Core activation – Able to focus and activate entire, front and back of my core to stabilize my entire body
  • Breathing – Found out I don’t breath properly. Working on breathing techniques to a.) relax my body (aka my traps) and b.) to help in proper core activation
  • SORE. Mind you, I’m barely moving weight. If I am, it’s extremely low weight. BUT. I’m freakin’ sore. Then again, I’m using muscles I’ve probably never used before. Hello, back muscles.


Maybe this has actually been most difficult…..

  • I sound like a broken record, but taking 4-weeks off just sucks. It hit me haaaaard a few days in and I was grumpy, bitchy and just all-around no good.
  • Small improvements are frustrating. BUT improvements are improvements, am I right? It’s hard to really see small improvements, but after chatting with my Doc yesterday, he assured me I was making progress and things are starting to click. Thank the lawd.


Didn’t really think about this one, but I’ve definitely noticed some changes

  • Not working out has allowed me to be a little more conscious of my appetite. Because I had been constantly expending energy, I was regularly  hungry and I never really put much thought into why I was eating…because, well, I was working out. I can eat however much, whenever.
  • Because my appetite has lessened as I’m doing far less, it’s allowed me to be a little more in tune with what I’m putting into my body. For example, last week I was feeling a little emotional and all I wanted was sugar. Emotional cravings. I had no reason to eat it, I couldn’t use the “Well, I worked out really hard today” reasoning. So, it’s been beneficial to see what my body craves when certain stressors are placed on it.

And there we have it :) Happy FriYAY.

More to come in the next weeks!

Paleo Sweet Roll Recipe
Inspired by: Kelly Bejelly @ A Girl Worth Saving  

Paleo Sweet Rolls
Serves 6
Soft, chewy rolls: grain-free, dairy-free and refined-sugar free!
Write a review
Prep Time
15 min
Cook Time
35 min
Total Time
50 min
Prep Time
15 min
Cook Time
35 min
Total Time
50 min
  1. ½ cup of coconut oil
  2. ½ cup of water
  3. ½ teaspoon sea salt
  4. 1 cup of Tapioca Flour
  5. ½ cup of coconut flour
  6. 2 Tablespoon of honey
  7. 1 large egg
  1. ½ cup of unsweetened flaked coconut
  2. ½ cup of chopped nuts
  3. ⅓ cup of raisins
  4. 1 Tablespoon honey
  5. 2 Tablespoon of water
  6. ½ teaspoon of cinnamon
  1. ¼ cup almond butter
  2. 2 tbs melted coconut oil
  3. 1 tbs honey
  1. Place the coconut oil, water and sea salt, maple syrup/honey in a small pan and bring to a boil. Let boil for 30 seconds.
  2. Remove from the stove and add the tapioca flour in to the pan and mix with a spoon until you have a sticky dough.
  3. Cool for 10 minutes and then add in the coconut flour and egg.
  4. Mix with a spoon until you have a soft dough and then remove from the pan and place on a piece of parchment paper. Knead for 1 minute.
  5. Place a second piece of parchment paper over the top and then roll the dough into roughly a 7" x 11" rectangle that is ¼ thick.
  6. For the filling combine the honey, cinnamon, water, coconut flakes into a small blender or food processor. Blend. Add raisins and nuts and mix to incorporate. (do not blend)
  7. Spoon this mixture evenly over the dough leaving a ½" board from the sides.
  8. Now roll the dough into log and lightly press to pinch the seam.
  9. Cut ¼" off the ends of and then slice into 1" pieces.
  10. . Place the slices and ends flat side down on to a piece of parchment paper and bake at 350 for 30 - 35 minutes.
  11. For the frosting mix the coconut oil, honey and almond butter together in a sauce pan on low heat.
  12. Remove the cinnamon rolls from the oven and let cool for 3 - 5 minutes. Frost with the frosting and enjoy!!
  1. I doubled to batch to make about a dozen
Adapted from Kelly Bejelly @ A Girl Worth Saving

Share on FacebookTweet about this on TwitterEmail this to someone