Alright, after a bit of a lengthy chat with the chat support. I learned how to do it.
1. Download the bin file from the support page
2. Copy it to a folder called 'upgrade' on the SD card then rename the bin file to update.bin
3. Start the camera while holding the reset button until the light starts flashing.
4. Wait until the light turns green and the Firmware has been updated
http://support.dlink.ca/FAQView.aspx?f=wEcJ6pha3zJEtcYfTQmhMA%3d%3d