hotwired has some good info there, but a lot of it is also common SEO myths.
It would take me all night to go through it point by point and pick them all out, so I'm not gonna...
However, I do want to say that you should never follow any particular formula for SEO. Every site is different. There are no formulas, and no software can optimize your site, only your creative mind can!
There are some good tools you can use, however, such as Wordtracker or KeywordDiscovery for keyword research. Google analytics or Clicktracks (if you have a budget) for web analytics. And some nice firefox extensions that can help you do a little competitive research.
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