Virtual PARC

At-home resources

While PARC’s doors remain closed until further notice, please use this compilation of online resources to find information and programs you may access from home. The following resources and programs are free of charge for PARC participants. We will continue to monitor and update this page with any new resources.

PARC Online Classes

With a successful launch in May, PARC online classes have been continuing ever since. Participating in the classes will help you stay healthy and will enable you to reconnect with the PARC community until we reopen our doors. The classes follow a regular schedule and are led by the UBC Kinesiology students. The following is a schedule for the month of October. You can join the classes by using Zoom. If you are interested in joining a class or have any questions, please send us an email.

For those of you who may be unable to attend the class times, we recently began recording some of the classes. Feel free to watch the videos by visiting our PARC ICORD Youtube channel, including those which are shown below under the description of each respective class.

Sets for Success (Tuesdays, 2pm – 3pm)

This is a 60-minute low intensity workout class for all PARC participants of all fitness levels. Sets for Success is an excellent way to get back into exercising or to supplement your existing exercise routines. If you would like to get in some light strength training and cardio work, this is the program for you!

Required equipment:

  • Soup cans (and tote bag if a soup can is too light for you)
  • Open-ended resistance band (with/without handles)
  • Dowel/pants

H.I.I.T it Home (Mondays, 11am – 12pm)

This is a 60-minute high-intensity circuit program. This program is suited for those looking for a challenging and exhaustive workout that combines strength and cardio training. It does not require any non-household equipment. It consists of a warm-up, 2-20 minute circuits, and a cool-down. Join us for a challenging strength and cardio workout!

Required equipment:

  • Bag/backpack,
  • Household weights (e.g. cans, soup broth, rice bags)

Namastay Fit (Wednesdays, 11am – 12pm)

During this very uncertain and extraordinary time, it is very normal for stress and anxiety levels to be running high. Each day is blurring into the next and being stuck indoors certainly does not help. That is why we have put together a program quite different from what we normally do at PARC. In this class, we will focus on releasing tension through gentle to deep stretching and learn how to use our breath to help relax both the body and mind. To end each class, we use the practice of mindfulness to help bring some positivity into this daunting time and hopefully get you ready for the rest of the day.

Bootcamp Champs (Thursdays, 2pm – 3pm)

Bootcamp Champs is a 60-minute low intensity workout class for PARC participants of all fitness levels. By using minimal equipment this cardio and strength bootcamp offers a great workout for the whole body. Get back into exercising or supplement your existing exercise routines. If you wish to work on your strength and cardio, this is the program for you! Please make sure to gather the necessary equipment and have it ready before joining the class.

Required equipment:

  • Dumbbells between 1-5lbs (or higher depending on your strength level)
  • Different resistance bands (open-ended resistance bands preferred
  • Place to anchor resistance bands in front of you and above you, make sure it is sturdy to ensure safety

PARC Exercise Videos

Michael has filmed several fitness videos for PARC members to help exercise various body parts and muscle groups. Keep an eye out for new video uploads! In order the access the pre filmed PARC exercise videos on YouTube, please click on the image below or visit this link.

Get in Motion

Get in Motion is a phone or video based Physical Activity Coaching program offered to PARC participants. Several of our Work Learn students are involved in this program and they want to hear how you are doing while supporting you in your goal of staying physically active at home. A number of spots are still available. For more information on the project, click here. To sign up please email or call (613) 533-6000.

Adaptive Yoga Classes

Our yoga instructor, Bobbie Seale-Cobiskey, who offers her classes at PARC, has moved her Adaptive Yoga classes online and has kindly invited PARC participants to attend free of charge. All classes are free of charge and all abilities are welcome! Bobbie hopes that you can join her for these fun, live, online interactive yoga classes. If you are interested in participating, please send her an email and she will share the Zoom link prior to the class. A regular schedule is in place:

Remote Personal Training Program

Remote personal training sessions are now available for PARC participants. We offer safe and affordable sessions tailored to your personal goals and abilities. Student personal trainers are fully supervised and mentored by a certified exercise physiologist. Receive a personally designed training program and stay motivated by working out with our trainers! For more information and prices visit the PARC personal training webpage or send us an email. Try your first session for free!

Ocean Rehab and Fitness

Megan Williamson, a personal trainer who works with some PARC clients, runs an online website and blog called Ocean Rehab and Fitness. If you are looking for some recipes, diet and SCI fitness tips, please visit her site here. Ocean Rehab and Fitness also has a private group on Facebook.

Megan also has several YouTube home exercise videos. To view her home exercise videos, please click on this link or the image below.

Spinal Cord Injury BC Events

Spinal Cord Injury BC has organized a number of exciting online events. Among those are exercise and cooking classes. More details about the events and information on how to join are available on SCI BC’s Event Calendar.

Crush the Curve: Free Online Exercise Classes

Kate Lee of Vancouver Parks and Board’s ABC Fitness Group (All Bodies Fitness Community Group) has kindly invited PARC participants to participate in her free online exercise classes. There are a variety of virtual group workout classes offered Monday through Friday live via Zoom. For more information about the ABC Fitness group and for the class schedule, please visit their website.

You can access the video live stream by joining the ABC Fit Group Facebook Page. Send them a request and you will be able to join the classes.

Alternatively, if you do not have Facebook, you can join the exercise session by using Zoom. Since the Zoom login information changes for every class, it is best to contact Kate Lee and ask her to add you to the mailing list.

The following is a description of each Crush the Curve class workout. Please note that the classes may change from month to month!

Unison Circuit

Stronger together! A multi-level and easy to follow workout uses intervals, functional movements, body weight, and more to improve and maintain cardio, strength, flexibility, and skills like balance and coordination.


Resistance, Intervals, Sit/Stand, Essential – Canadian physical activity guidelines recommend muscle and bone-strengthening activities at least 2 times per week, join us to get yours. Recommended equipment includes dumbbells or alternate, resistance tubing, and a mat.

Roll & Recover

Helping you stay active for life, learn foam rolling and classic stretching techniques. Improve mobility, flexibility, manage stress, and facilitate recovery.

Rick Hansen Foundation: COVID-19 Resources for Persons with Disabilities

The Rick Hansen Foundation has compiled an extensive list of useful resources for people with disabilities. Among the resources are a number of quality videos addressing mental health and emotional well-being. To access this resource page, please visit their website here.