Step 1:
Run Adobe ImageReady and select File>Open and open the movie file and select the following option
You need to select the part of the frames that you would like to have for your avatar. To do this hold shift and drag the slider to make the selection in the way shown below
Step 2:
Now select Image>Image Size and select the following option
You can change to any size u like ;) finally i made it as 60x60 pix
Step 3:
Select File>Save as optimized and enjoy your new avatar.
