In the uploads page there should be a link to irfanview, download that and install, then paste or open your pic into irfanview, then resize it in image/resize resample, make it 800*600 or 1024*768, then hit save, it should come up with a quality bar on the right move that around to compress, make sure it's under 150kb by: hit save again after you have saved it then find the folder you saved the first one in hover over the picture it will come up with a bar and in that bar it should say the res, size and what type of file it is(should be jpeg)
I hope this helps
