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

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.

Aloha everyone and welcome back to workout wednesdays 🤠💪🏼 We’re all starting our New Years’ Resolutions, but we also have to make sure we finish them too 😤 It is very tough to keep the ball rolling so how can you stay motivated and reach your goals? Utilize these simple tips to get started and keep going 💪🏼 While all of these tips are very useful, the top THREE tips I’d really remember is: 1) Start Small We all start somewhere so we don’t need to have these complex workouts, crazy dieting, overhyped supplements, etc. When you keep things simple, you’ll be surprised at how easy it is to get started and you’ll be building your fundamentals from there. 2) Accept Where You Are “We all start somewhere” is a quote that we all should live by when it comes to starting something brand new. When it comes to exercising, it can be intimidating seeing these strong, fit people who know exactly what they’re doing and are confident in themselves. BUT, this is an incorrect way of thinking because we ALL started in the exact same place when it came to exercising. There are going to be people who are stronger than us. There are going to be people who look better than us. But we were the same people at one point, which means we can get to that same point as well if we keep up with it. So in order to reach your goals, you have to accept where you are with yourself. Everyone starts at the bottom, but only a few reach the top. 3) Set Challenges In order to continue to progress you have to jump over hurdles and get through some challenges to get closer to your goal. We as humans LOVE to accomplish things whether it’s big or small. When it comes to exercising, you have to set challenges for yourself in order to keep progressing. If you stay within your comfort zone, you’ll never get to where you need to be. But that doesn’t mean you need to tackle HUGE challenges all the time. Sometimes it can be as simple as waking up earlier, doing one more rep, getting to the gym, etc. All of these things can be seen as challenges to overcome, and eventually you’ll need to find new ones that will challenge you even more than yesterday.
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It’s that time of the year! time to get that body in shape before eating mounds of stuffing and plates of turkey 🦃
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Cardio Before or After? 🤔 Before: The benefit of doing cardio before your workout is that it gets your blood pumping and you feel warmed up to start your workout. And as shown in the picture, it helps increase your endurance and cardiovascular fitness. The downsides of doing cardio before your workout is that it can decrease your performance during your workout since you’ll be tired before you start exercising. After: doing cardio after your workout is perfect since you’ll already be done with your exercises. The main benefit from this is that you’ll be able to keep gaining muscle and mass while still doing cardio. The downside of doing cardio after your workout is that youll be much more tired since you’re using up the energy that you have left over. All in all, doing cardio is great for your body whether it’s weight loss or stamina, it benefits you. Deciding on when to do cardio is all on your personal preference.
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Today’s Workout Wednesday Topic: How can I lose weight while gaining muscle and still eat what I want? 🧐 At first it sounds contradictory because everyone’s thoughts are that you CANT. However, by using these tips you’ll be able to see results in no time 🤌🏻 1. Utilize Caloric Deficit Caloric Deficit means that you are consuming less calories than you burn in one day. So let’s say you consumed about 900 calories today, you would then have to burn more than that 900 in order to have caloric deficit. This means you can eat what you want essentially, but you need to burn more calories than you’ve eaten. But that doesn’t mean to just eat McDonald’s and other bad food choices. You should still choose healthier options that will help your body rather than hurt it. 2. Compound Exercises Do compound movements at least 2-3 times per week to maintain muscle strength and muscle mass. The reason why is that these exercises use multiple muscles in one movement which will end up in your body burning lots of fat as well as building muscle. 3. Be patient In order to lose weight healthily, you have to trust the process. you won’t be able to see healthy progress unless you let your body function on its own timing. Also you may run into some setbacks like small weight gain along the way, but that’s just how progress works. It’s never linear, it’s always moving up and down. So don’t be afraid to fail or to stray off the path a little bit. I hope this helped you guys out and let us know about your own stories! Have a good one y’all 🤙🏼
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Can you still build muscle while doing body weight workouts at home?💪🏼 The simple answer: Yes👍🏻 Although lifting weights in the gym will build muscle faster than body weight exercises, you are still able to build muscle with simple exercises such as push-ups, pull-ups, squats, and even sit-ups. How?🤷🏼‍♂️ In order to effectively build muscle you have to increase reps, decrease the amount of rest you have, perform variations, train to failure, increase time under tension, and implement mechanical drop sets. Some of these terms are fancy or technical, but the main thing is that in order to continue making progress you must keep challenging your body to get the maximum results you want. If you did 10 push-ups today, then aim to do just one more the next time you do push-ups. If you ran a mile in 15 minutes today then aim for 14:50 the next time you run. You can use something as simple as that or do more technical stuff as the examples that were mentioned. I hope that this was informational and you guys enjoyed this. Please let us know if you have any questions about any topics and we’ll be glad to address them. Happy Hump Day! 🤙🏼
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Concentric vs. Eccentric Movement 💪🏼 What’s the Difference? When we work out we utilize both movements in our exercises in order to maximize efficiency. It’s important to know these movements because it’ll help you to understand what you need to strengthen. The Concentric movement, as depicted, is when you are squeezing/contracting the muscle at the top of the movement. For example, if you’re doing squats, it is when you are squatting yourself back up. Eccentric contraction is when you are stretching the muscle before bringing it back to the top of the movement. For example, if you are doing squats, it is when you are squatting down into the bottom position. By understanding both contractions, it will help you to understand what you need to strengthen. If you are doing push-ups and you can’t lower yourself down then it means your body doesn’t have the stability to hold itself up. If you can lower yourself down, but not push yourself back up then it means that the muscle that’s trying to contract simply cannot contract because it has no strength in it. I hope this helped y’all, let us know if you guys want to see any specific topics or workouts! Have a good one 🤙🏼
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Compound 🏋🏽‍♀️vs. Isolation 💪🏼Movements Compound movements target multiple muscle groups and allows you to lift heavier weights since you’re using more muscles. Some examples include Deadlifts, Squats, Bench Press, etc. Isolation movements allows you to target specific muscle groups while reducing the amount of weight you can lift. Examples for these type of movements are bicep curls, tricep extensions, hamstring curls, etc. So when you’re at the gym, make sure to do your compound movements first then finish off your session with isolation movements in order to maximize efficiency at the gym. I hope this helped out, let us know if you have any questions or want to see specific topics for us to discuss! Aloha 🤙🏼
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Welcome back to Workout Wednesday after this long summer! 🙌🏻 Our first topic of the semester: Sumo vs. Conventional Deadlift Sumo Deadlift is easier on the lower back and works mainly your legs, glutes, and lower back, as well as all the muscles mentioned in the picture. The Conventional Deadlift primarily works on your hamstrings, glutes, and lower back, along with the the other muscles mentioned. The main thing with conventional deadlifts is that it puts a lot of strain on your lower back. Which is better? It’s debatable since they both work nearly the same muscle group. It’s more about preference and what you want to work on. However, technique as well as form are important in both lifts. Without these two, you can injure yourself badly. So have fun trying these variations out and let us know how you like them! 🤙🏼
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Rest Days are key to not only muscle growth but also keeping your body healthy 💪🏻 Exercise is taxing on your body whether it’s mentally or physically. So allowing your body to fully recover and let it recuperate is necessary to your health. Since we are in our finals week, I wanted to stress the importance of not overworking yourself because we all deserve a break sometimes. It may surprise you after giving yourself some rest that you feel like you have even more energy and strength to get back to where you need to. Have a good finals week everyone! Stay active and finish strong! 🤙🏼
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Quick, Fun, At-Home Workout that you can do within 15-20 minutes! 🤙🏼 Since most of us are still at home and want to stay active, try out this workout for yourself and tone up them legs for summer! 🤌🏻
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Lower Back Pain Stretches Recently I’ve had to deal with some lower back pain due to exercise so it’s been bugging me and I decided to look online for stretches that really target that area. After trying a bunch of them, these three right here have really helped to relieve the pain as well as help me to be more flexible. 1. Piriformis Stretch This stretch really targets glutes, hips, as well as the lower back. As you pull your leg towards you as the picture shows, you should feel tightness in your glutes and hips. As you pull it closer to your body, you’ll start to feel your lower back stretch. 2. Pigeon Pose This pose also targets the same areas as the Piriformis Stretch, but puts a heavier emphasis on your hips and glutes. If you sit straight up like in the picture you’ll feel a stretch in the hips and glutes, but if you lay forward in that pose you should feel your lower back stretch the farther you reach forward. 3. Wall Hamstring Stretch Although this is a stretch for your hamstrings only, once this muscle releases it’ll release some tension as it pulls on your lower back. If your hamstrings are tight it’ll pull on your lower back and you’ll feel that tension all the time. Sometimes with the pain we feel is connected to other parts of the body we wouldn’t think would be a part of it. Rather than looking directly at the source, look around and see if they factor into the situation. However, if you’re looking to relieve more tension throughout your body and want to relax and de-stress. Feel free to join our Yoga Sessions every Tuesday at 11:00AM hosted by Bonnie Delgado! 🧘🏼‍♀️ If you guys have any dire questions please feel free to DM us 🤙🏼
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Use the Discord link in our bio to join our server 🗣
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