reformating mpc and cf

This might have been asked before, but I searched and couldn't find anything specific. How exactly do you reformat your mpc and cf cards? I'm new the mpc1000 and Im already falling victim to the akai os "saving bug" so I'm planning on switching to JJ... but i'm not sure how to format. It's probably simple as hell, but I'd appreciate any help.

if you're upgrading to 3.06, read the following thread...
http://www.mpc-forums.com/viewtopic.php?t=71083

if you're upgrading to 4.59, read the instructions on jj's website...
http://www7a.biglobe.ne.jp/~mpc1000/important.htm