Simple .mov to Flash Video conversion for OSX

[pakawufs]

I'm a newbie to getting my .mov files on my web site. I've posted a .mov (QT) but it takes forever to get this 2 minute video to load due to file size. I understand Flash video is the way to go. Can someone guide me on how to get the best quality video on my site with the lowest file size? I want the video skin that has the controls etc.. It there any freeware? I'm running OSX. Thanks..

[Baldrick]

Moving you to our mac section. And this is not any user guide.

I would convert to mp4 with h264 video and aac audio using mpeg streamclip or handbrake or avidemux. Use then the mp4 video together with a flash player like http://flowplayer.org/ .