Here’s an excellent post by my good friend John Delavera who can help you with the video part:
He shows you how to get one of the best online video production tools for free!
I highly recommend taking a look at this and getting yourself a copy if you’re serious about online publishing.
To quickly and easily record audio I personally use a website called: http://HipCast.com Where not only can you record audios through your web browser (and get them hosted) but you can also use the service to host your videos and podcasts too.
While it’s not a free service it is very good and even integrates with your blog making publishing a/v content a snap.
I’ll be using the HipCast video hosting service later on (I’ve got some great video tutorials planned to help you create better looking, high converting websites).
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