The week before last has been one of the coldest weeks I’ve ever experienced in the few short years that I’ve been running. Tuesday morning in particular was freezing cold, and many a morning I had to remind myself that I wouldn’t get another opportunity later in the day to run. So, I had better get out of my warm bed and face the cold—even if it meant dressing in double leggings, two tops, a windbreaker, gloves, and a buff to cover my ears.

Although starting my runs is challenging when it’s so cold, once I get going and generate some heat, it’s not too bad. But I dare not stand still, or the cold will seep in and make me shiver again. This observation made me contemplate the importance of continuous movement, and I thought I could draw a metaphor here: When you keep moving, you generate warmth and momentum, both physically and metaphorically. Standing still, on the other hand, allows the cold—or life’s challenges—to seep in and take hold.

There is nothing more important than continuous, consistent effort. And there is nothing more difficult than finding the will to start again once you’ve stopped, especially when you know you need to work hard just to get back to where you used to be.

For example, if I think back to all the times I quit a diet for whatever reason and let life happen by eating whatever I wanted and all the wrong things, I quickly found myself “shivering” again. I wasn’t capable of clawing my way back unless I restarted.

Many times, it feels like I’m trying and trying and never getting anywhere. And I’m sure you can relate. But it’s simply impossible for me to work so hard and not make progress—I must be. If I were to quit, I would ultimately end up back at block zero again, or perhaps even worse off than that. So, I choose to stay active, stay positive (perhaps the most difficult one), speak up when I need help, and keep pushing forward.

Remember, progress is built on persistence, and even the smallest step forward keeps the cold at bay.