dunno why my post was deleted.
fred asked about this on another forum and that forum supplied him with answers... just trying to give everyone else a heads up.
being as that's been chucked out, the other link was:
Search Engine Optimization - Search Engine Guide Blog
im pretty disgusted tho that a link was taken out. boss hog that's putting protecting your website in front of helping the people that come to you! pretty selfish imo.