what is the best way to compress a song

I ran into a situation last night where i had to send a song I worte for a visual poetry piece. 
I did part of it in logic and moved it to live where i rendered it. when it was all said and 
done the file (1 was .aiff,another i tried .quciktime) was over the size my isp would except. 
. So i basically just went and gave her a loop of it to preview. 

So what is the best way to save or compress a file to send to someone. i have access to 
LP7,itunes,Live 4,recycle,etc. Iwas thinking of the itunes  where you can imoprt as a file 
type. is that what i should have done? or is there another way? any help is appreciated.








 
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