Welina Mai

Intramural Sports, Fitness, Wellness, and Recreation at UH West O'ahu

OUR MISSION

Our goal is to create lifelong learning of goodwill and fair play through intramural sports play. We strive to provide quality programs and organized sports for a multicultural population of students, faculty, and staff at the University of Hawaiʻi – West Oʻahu. Our activities promote sportsmanship, understanding, awareness, leadership opportunities, and safety, while maintaining competition in a fun atmosphere, for a wide variety of skill levels. We also promote diversity, understanding, and the building of new and positive relationships.

Program Highlights

Football players pose for a group photo after winning league championship

Intramural Sports

IM West offers a unique co-curricular and engaging student experience to all UH West Oʻahu students. We are partnered with IM LeeSports to offer intramural sports, including: flag football, volleyball, basketball, soccer, softball, dodgeball, and e-sports. We usually sign up two to four UH West Oʻahu teams (ranging in competitiveness from beginner to advanced) per season to compete against each other and other UH campuses. 

Weight rack in the fitness center

Fitness

The Pueo Fitness Center, located in C135, opened to UH West O'ahu individuals in April 2018. If you're looking to get a great workout in between classes, our center can help you reach your fitness goals! In addition to our state-of-the-art fitness machines and exercise equipment, we also offer a wifi-enabled television, speaker system, towels (upon request and must be returned after your workout), and a shower!

Instructor lead students in yoga session

Wellness

Join us for yoga sessions and cooking demos! Core Power Yoga instructor Bonnie Delgado teaches yoga every Tuesday, while Coach Ryan Perreira leads food demonstrations on the first Wednesday of each month. All sessions are free to UH West Oʻahu students, staff, and faculty.

Check out our gallery!

Let's go!

Dates, Deadlines & Events

There are no upcoming events.

See upcoming events

Connect with us!

Due to the current events surrounding COVID-19, we are not offering in-person services for the duration of Summer 2020. Our events for Fall 2020 are all virtual, hosted primarily via Zoom and our Instagram account (@uhwosports). Connect with us on all of our social media (Instagram, YouTube, and Facebook) for workout tutorials, gaming, music playlists, home living/working tips, and more! All videos are also available in our video library, updated on Fridays.

We are dedicated to providing quality sports, fitness, wellness, and recreational activities for West O’ahu students, and are here to support you! You can contact us at imwest@hawaii.edu, or message us through our social media.

Need to do some cardio? Basketball and other sports are exercise too! Join us for Free Play today from 4:00 to 6:00 PM 🏀 We’ll be right outside the library so come check us out 😇🤙🏼
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Welcome Back to Workout Wednesday 🏋🏽‍♀️ For this week try this variation of reps to increase your Time-Under-Tension when working out 🤙🏼 1/2 + 1 reps are great to create time under tension for your muscles if you want to increase volume and stability. You can do these in the gym or at home to add some fun and intensity into your workouts! let us know how it works for you. have a good workout everybody! 🤙🏼
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We’ll be having Free Play for the rest of the semester! 😇 Check is out on the Great Lawn from 4:00PM - 6:00PM 🏐 Get some fun exercise in and make some friends on campus 🤙🏼
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Workout at the Fitness Centers 🥳🏋🏽 Barbell Row 3 x 10 Bench Press 3 x 10 Incline Bench Press 3 x 10 Dumbbell Shoulder Press superset w/ shrugs shoulder press 3 x 10 shrugs 3 x 10 Yes the Fitness Center is still open, and it’s available for all current UHWO students, staff, and alumni to join us for a quick workout! 🤩 We’re open from 8:30am - 3:30pm and the center is available through appointment only. So make sure to sign up through Star Balance on your way here 🤙🏼 Happy Workout Wednesday everybody! 🤙🏼
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Train for Hypertrophy or Strength? 🧐 disclaimer: you CAN train for both, but what should your main focus be? 🧐 let’s find out! Strength: if you want to be able to lift a lot of weight for that one rep, then training strength is for you Hypertrophy: if you want to increase your muscle size and definition, then you should train for hypertrophy The best part about both is that it will still help you to gain muscle and strength even if you’re focused on only one. If you’re not sure on how to train for strength or hypertrophy then check out the 2nd and 3rd slide which will give you a more in-depth look at how you should do your training 🤙🏼 Let us know what you think and how it’s been helping you! 🤙🏼 Happy Workout Wednesday 🤠🤙🏼
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Aloha everybody and welcome back to Workout Wednesday! 🤙🏼 We all hate planks, but they are essential to building a strong core so you can lift more weights or just have a stronger body in general 💪🏼 Even if you only have 5-10 minutes, this is the perfect plank workout FOR YOU 😇 let us know what you think and how it worked for you. have a good workout everybody 🤙🏼❤️
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Happy Aloha Friday from right outside the Fitness Center🤙🏼🌺
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Trying to find some motivation to keep working out? 🧐 Even if you’re just starting to workout or you’ve been working out for quite some time. you will ALWAYS have those days where you just wanna lay in bed and call it a “rest” day😂 You’re not alone. The main thing is always find that motivation to get through it and push yourself to keep going ✊🏻 Consistency is the key to achieving the goals you want for yourself 🤙🏼 have a good workout everybody 🤙🏼❤️
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Workout Wednesday 🏋🏽 Upper Body Workout💪🏼 Larsen Press 3 x 10 This variation of the Bench Press isn’t completely different from its original counterpart. the biggest difference is that it takes away the leg drive that you would use in a normal bench press. This allows you to mainly focus on your pecs with some work on your shoulders and triceps as well. Also, it forces you to create stability in your core and obliques so that your legs don’t fall and that you get the weight up too. Dips 3 x Till Failure (TF) Dips are a staple exercise in building your upper body if you don’t access to a bench and don’t want to only do push-ups. This exercise targets the chest, shoulders, and triceps. The same muscles targeted as when doing the push-up, but your arms are the pushing your entire body weight up. In can be challenging at first but it’s very beneficial for building your upper body. In terms of form, most people tend to stick to only bending their arms 90 degrees, but some people go deeper to get more of a stretch. This comes down to personal preference AND shoulder mobility. If your shoulders can’t go that low then that is fine. a 90 degree angle in the elbow is all that’s needed to target all the muscles effectively. Seated Military Press (3 x 10) This exercise is a must if you want to build big, strong shoulders. The muscles which are targeted in this movement are the shoulders, upper pecs, triceps, traps, and abdominals. All of these muscles worked from a simple exercise. One thing to know is that since you are using smaller muscles on the body, compared to the chest, back, legs, etc., it means you’re going to be pushing lighter weight. Don’t be discouraged by that because we all start somewhere. Let us know what you think and how these exercises worked out for you! have a good workout everybody🤙🏼
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Why should I do paused reps? When you do a normal lift, your momentum and strength tends to carry the weight up for you. Essentially the time-under-tension is very minimal. Time under tension (TUT) = the amount of time a muscle is held under tension or strain during an exercise set So when you do paused reps, you’re creating more time under tension for your muscles. This forces your muscles to work harder and optimizes muscular strength, endurance, and growth. So if you want to create more of a challenge for yourself. Try some pause reps in your workout! Whether you’re in the gym or at home working out, this will definitely step up your workout 🏋🏽‍♀️😤 Let us know how this works for y’all! Have a good workout this wednesday peeps 🥳🤙🏼
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Welcome back to Workout Wednesday 😮‍💨🤙🏼 Today I wanted to talk about the different type of workout splits that you can do depending on your schedule. Whether you’re a college student or a busy adult, we all have things we need to do during the day. So fitting in some time to workout for even an hour can be difficult. Most people think you need to workout nearly EVERY day to get in shape, but in reality all you need are 2-3 days out of your week. DISCLAIMER: you do not need to follow the picture exactly as it says since we all have different schedules so some days on there won’t work, but others can. For the case of working out almost every day: The more days you workout, the more time and energy you put into your body. Which can mean you’ll be able to get in shape faster (depending on intensity of workout) and you’ll be able to see your results every day. But this also means that your energy will be taxed since you’ll be working out all the time with some time to rest, and you’ll need to dedicate most of your time to working out. For the case of working out less days: If you work out only 2-3 days, you’ll still be able to see a lot of progress as long as the intensity of your workout challenges you every day. Which is why the picture recommends doing full body since you’ll be able to workout ALL muscles needed while getting LOTS of rest to recover. BUT, the downsides are that you may not feel like you’re making progress since you workout only a couple days, and you’ll have to do MORE work for those days you workout. So which is better? Workout more or workout less? 🤔 it’s all up to YOU. if your schedule allows you to workout 6-7 days out of the week, and you want to do that then do it. if you can only squeeze in 2 days, then do it. The main catalyst to your growth and progress is YOU and how hard you work for it. I hope this informed you all and that this made it easier for when you plan your next workout session! 🏋🏻 Let’s us know what you think and have a great day everybody, Aloha! 😇🤙🏼
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Come join us tonight at 5:00 PM for some hard laughs and questionable cards when we play Cards Against Humanity Online 🖤🤍 Join us on our Discord using the link in our bio! 🤙🏼
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