The first time you meet Christian Koshaba, you know you aren’t meeting your average personal trainer. With a passion and unwavering focus on inspiring and transforming his clients to achieve their goals, you will immediately feel a motivation to get in the gym and start a journey of health and life change.
After facing several challenges during his own life journey, including training to go professional in martial arts but suffering a myriad of injuries and setbacks in his personal life, Chicago Native and Air Force Veteran Christian Koshaba was inspired to start Three60fit and inspire the underdogs to overcome and achieve.
With his infectious positive energy for motivating clients, Christian’s holistic approach guides others to be strong and overcome what challenge they may face. He pulls the best of exercise science from many different disciplines to create daily changing personalized workouts for his clients that are challenging yet effective. His premier memberships include weekly conversations and discussions on how nutrition, stress, and life challenges play a role in one’s overall health and weight loss, an approach you typically don’t see in a gym environment.
You were in the Air Force prior to becoming a fitness instructor. How was that transition?
The transition happened about two years into my military career. After I was working on defensive counter measures in the Air Force while stationed in Alaska, I was only really busy once or twice a week. We had so much down time so I started leading some of my buddies in workouts. I wouldn’t say I was forcing them to workout but I was definitely a source of motivation for them. I led them along to help them maintain their physical best. My superiors saw what I was doing and the results I was getting and asked me if I would like to get certified to be a Physical Training leader. That was really the turning point and led me into my career in fitness.
What type of training do you recommend not only for military, but for us regular joes as well?
The difference between military vs. civilians, is that those in the military are of the mindset and used to being trained, while with civilians, it’s more important to be motivating in a safe manner. Practicing technique and fundamentals is key and being supportive and offering positive affirmations. I would say functional training is my top recommendation, which can contain anything in the physical spectrum, the best of all exercise disciplines, leading towards longevity and flexibility, rather than for just for vanity.
What does a typical workout look like for you?
Kettlebell Pull Through
Primary: works abs. Secondary: works shoulders and lats
For strength, do 5-8 reps, for muscle endurance, 8-15.
Beginning position in a pushup. Position the kettlebell outside of your left shoulder and you bring your right arm under and across your body, so you’re slightly rotating. Grip the weight. Inhale as you reach, exhale as you pull across and fully extend your arm. Release the kettlebell. Alternate your arm and switch sides. Lock your knees, squeeze your butt and your belly is taut. Drag it and pull it all the way across under your body to the other side.
Primary: works quads, glutes and core. Secondary: works shoulders. 10-15 reps.
Start with your heels together, imagine you’re creating a pizza slice with your feet. Have the weight captured in your chest, elbows underneath the weight. Slowly extend the weight out from your body until elbows are locked. Elevate up to the balls of your feet, slowly descend into a squat, not completely down on your heels. Pause. Slowly extend the weight out from your body until elbows are locked. Pull it back. Create a counter balance by leaning slightly back with your body for stability. Ideally, your heels never touch the ground.
TRX Pushups or Spiderman pushups
Primary: works chest. Secondary: works triceps, shoulders and core.
10 reps each side.
Start in traditional locked out push up position. As you descend, begin with your knee coming into your shoulder/armpit area. As you push or extend up, you bring your leg back and switch legs next descent.
Snatch Overhead lunge
Primary: works legs and shoulders. Secondary: works core.
Do 5 and 5 reps, depending on the weight.
Begin almost in a squat position. Hips are back, not quite in a squat, more of a dead lift position. As you squeeze your butt and lock your legs, you initiate an upright pull with your body. Your arm is in a chicken wing position. Extend your arm and pull it overhead. With one arm extended, lunge out with your opposite leg. Step out, stabilize yourself, slowly descend to the bottom. Push yourself out at a 45 degree angle keeping the weight up overhead.
How has fitness helped you in your various careers?
I was a PT or Physical Training Leader in the military, up in Alaska. When I was leaving the military, I was offered a great job with Boeing, but I knew this wasn’t my passion so I turned it down to come back to the states, start school and build a clientele for training. I want people to know that what you can overcome physically, in the gym, can help you overcome things mentally and emotionally. It’s my job to get people comfortable with the uncomfortable and encourage them that they CAN do it. Fitness helped me find my true calling in life, and led me to make a career change that set me on my true destiny. My job now is to transform my clients’ lives and help them achieve their true goals in fitness and in life.
Christian has the following certifications: USAF Physical Training Leader, CrossFit Level I Instructor, ACE certified personal trainer – American Sports Education Program, Prevention and Care of Athletic Injuries certification, Student of UIC’s Kinesiology; Exercise Science Program and he’s recently Lululemon Ambassador. He is also training to fight in the Golden Gloves. Three60fit offers both small-group classes and personal training. For more information, go to www.three60fit.com