From CrossFit to Yoga: A Physical Therapist’s Journey to Building a Resilient Body

Melanie Custodio, PT, DPT has joined GMCF Physical Therapy! We invite you to read her story, and then come to meet her here at GMCF!

I’ve been an “exercise person” for as long as I can remember.

I started as a runner in my teenage years, and when I entered physical therapy school, I was introduced to strength training—squats, deadlifts, overhead presses. I loved how it felt. I felt stronger, ran faster, and for the first time, I saw visible changes in my body. That eventually led me to CrossFit and Olympic weightlifting, where I found not only a new physical challenge but also a sense of community. Exercise became more than self-care. It became a shared experience with friends. I was drawn to the process of getting stronger, but also to what it represented. I found myself
doing things I once thought were impossible like pull-ups, pistol squats, snatches. It shifted how I saw myself. Lifting heavy weights, especially as a woman, felt like reclaiming a part of me that had been small for a long time.

Over time, though, something began to change.

It was subtle at first. The workouts that once felt energizing started to feel heavy… and that wasn’t just because it was leg day! I found myself chasing a feeling I couldn’t quite access anymore. What used to bring me joy began to feel like a job I was never quite succeeding at. I remember setting up my barbell for squats one day, completing a single set, and feeling an immediate sense of aversion & dread. And I know what you might be thinking… but this time it truly wasn’t a lack of discipline. My body was clearly saying no, but I didn’t understand why.

Around that same time, I was dealing with a level of exhaustion that a 10 hour night of sleep didn’t fix. Along with it came a nagging shift in how I felt about myself. A part of my identity that
had felt so solid was no longer there in the same way. That experience led me in a different direction, not away from movement, but deeper into it. I became interested in somatic work, which looks at the connection between physical sensations, emotions, and the nervous system. Instead of asking what I should be doing for exercise, I started asking a different question: what am I actually feeling in my body right now?

From there, I began exploring new forms of movement. I began ecstatic dance and singing, not as performance, but as a way to access expression. I allowed myself to move in ways that weren’t structured or outcome-driven. I also returned to yoga, but with a completely different mindset.

For years, I had approached yoga like another workout, trying to get into the “right” shapes and treating relaxation like it was something I could switch on. This time, it felt different. Instead of forcing positions, I started listening. Movement became more of a conversation. I could feel where my breath landed, how my body responded, and how things shifted when I gave it time rather than pressure. It no longer felt like my mind was in control. My body had a say.

I know that might sound a little abstract, but most of us recognize the feeling of opening a window on a warm, sunny day after a long Vermont winter. There’s a natural sense of ease and rightness to it. That’s the kind of awareness I began to experience in my movement, less about forcing, and more about sensing what felt supportive and allowing that to guide me.

This path eventually led me to a three-year training in Somatic Experiencing International, a body-based approach that helps people understand and regulate their nervous system, as well as to become a certified yoga teacher.

Through all of this, my perspective on the body began to change.

I no longer see the body as purely mechanical. It is responsive, constantly shaped by the nervous system and our internal state. The way our muscles engage, the amount of tension we carry, and even how movement feels can all shift depending on whether our system perceives safety or stress. What we often describe as “tightness” can sometimes be the body guarding or protecting itself. In those moments, stretching alone doesn’t always create lasting change.

When the body feels safer, those same areas often begin to soften without being forced. Breath plays a significant role in this process. It can either reinforce patterns of tension or support the body in settling and allowing more ease. I also think about posture differently now. Rather than something to fix, posture reflects how we are feeling and responding. A more collapsed shape with rounded shoulders may feel protective, while a more open posture can feel energizing or empowering. The goal is not to hold one “perfect” position, but to have access to a range of options.

At the same time, my belief in strength training has not changed. It remains one of the most valuable ways to build capacity and resilience. There is no prerequisite for getting stronger, and I continue to encourage it for nearly everyone I work with.

What has changed is how I approach strength training.

It is no longer just about how much you can lift or how hard you can push. It also includes your ability to sense what is happening in your body and respond to it. This awareness, often called interoception, helps guide decisions in a way that supports both performance and longevity. It allows you to recognize when you might be heading toward overuse, but also when your body is ready for more challenge. Sometimes the right choice is to back off. Other times it is to lean into the fire a bit.

My own movement practice reflects this shift. It is less rigid and more responsive. Some weeks I am drawn to slower, more grounded movement, spending time stretching or on the floor. Other
weeks I want more intensity, play, or strength work. I still aim for a general structure that includes strength training a few times per week along with yoga, dance, or other forms of movement, but I allow that to change based on how I feel. I am less focused on numbers and more interested in how the movement feels in my body that day. For me, the goal is no longer just to get stronger. It is to stay in relationship with my body while I build strength.

This perspective also shapes how I work as a physical therapist. I recently joined Green Mountain Community Fitness Physical Therapy, where I work with individuals navigating everything from general aches and pains to more persistent or complex injuries. I especially enjoy working with people who already love to lift, as well as those who are drawn to a slower, more mindful approach to movement. I see myself as a bridge between these worlds.

Some people need a little more structure, strength, and challenge. Others need more space to slow down, feel, and reconnect. Many need a combination of both. My approach is to meet people where they are and help them build a body that is not only strong, but also adaptable, aware, and sustainable.

Because in the long run, resilience is not just about how much you can push through. It is about how well you can listen, adjust, and continue moving forward.