Regarding internal linking, i believe that in the case of two links pointing to an internal page, being one of those links in the group i mentioned above, they will considered only the one witch feed the algorithm with more information. In sites that have the menu before the content, it will be the second link. I think that’s the smart way for them to analyse all the links to better understand the destination page content. And they are smart 😉 .
By relying so much on factors such as keyword density which were exclusively within a webmaster's control, early search engines suffered from abuse and ranking manipulation. To provide better results to their users, search engines had to adapt to ensure their results pages showed the most relevant search results, rather than unrelated pages stuffed with numerous keywords by unscrupulous webmasters. This meant moving away from heavy reliance on term density to a more holistic process for scoring semantic signals.[13] Since the success and popularity of a search engine is determined by its ability to produce the most relevant results to any given search, poor quality or irrelevant search results could lead users to find other search sources. Search engines responded by developing more complex ranking algorithms, taking into account additional factors that were more difficult for webmasters to manipulate. In 2005, an annual conference, AIRWeb (Adversarial Information Retrieval on the Web), was created to bring together practitioners and researchers concerned with search engine optimization and related topics.[14]
The goal of SEO is to get a web page high search engine ranking. The better a web page's search engine optimization, the higher a ranking it will achieve in search result listings. (Note that SEO is not the only factor that determines search engine page ranks.) This is especially critical because most people who use search engines only look at the first page or two of the search results, so for a page to get high traffic from a search engine, it has to be listed on those first two pages, and the higher the rank, the closer a page is to the number one listing, the better.  And whatever your web page's rank is, you want your website to be listed before your competitor's websites if your business is selling products or services over the internet.

For example, we regularly create content on the topic of "SEO," but it's still very difficult to rank well on Google for such a popular topic on this acronym alone. We also risk competing with our own content by creating multiple pages that are all targeting the exact same keyword -- and potentially the same search engine results page (SERP). Therefore, we also create content on conducting keyword research, optimizing images for search engines, creating an SEO strategy (which you're reading right now), and other subtopics within SEO.
If you're looking to upload an image to a blog post, for example, examine the file for its file size first. If it's anywhere in megabyte (MB) territory, even just 1 MB, it's a good idea to use an image compression tool to reduce the file size before uploading it to your blog. Sites like TinyPNG make it easy to compress images in bulk, while Google's very own Squoosh has been known to shrink image file sizes to microscopic levels.
SEO techniques can be classified into two broad categories: techniques that search engine companies recommend as part of good design ("white hat"), and those techniques of which search engines do not approve ("black hat"). The search engines attempt to minimize the effect of the latter, among them spamdexing. Industry commentators have classified these methods, and the practitioners who employ them, as either white hat SEO, or black hat SEO.[50] White hats tend to produce results that last a long time, whereas black hats anticipate that their sites may eventually be banned either temporarily or permanently once the search engines discover what they are doing.[51]
This is excellent and should be intuitive for marketers (and SEO pros are marketers!) but we often take the short cut and neglect critical details. What would also reinforce the strategy is way of providing solid projections for SEO (these could be based on industry trends and statistics). Clients now ask for ways to calculate ROI and they need numbers to get budget approvals. Increase in traffic by X,  increase in qualified traffic and leads, conversions etc, some way of quatifying the expected return.

Create shareable content. In the world of social media, shareable content is king. Your content should be easily share-able so that your readers can spread the word for you. This is a combination of a good headline and an interesting image, as well as a captivating lead-in. All of this creates a perfect bite-sized chunk of your article that others can share through Facebook, Twitter, and other networks.[2]
While short-tail keywords are often searched more frequently, it is more difficult to rank for them on search engines. Targeting long-tail keywords, on the other hand, gives you a better chance of ranking higher (even on the first page) for queries specific to your products and services—and higher ranking means more traffic. Plus, as search engines and voice-to-text capabilities advance, people are using more specific phrases to search online. There are many free tools available to help you find keywords to target, such as Answer the Public.
Sending out regular newsletters and promoting offers through email is a great way to stay in touch with your customers and can also help to get traffic to your website. Provide useful information and links to pages on your website where they can learn more, such as through blog posts and landing pages for particular offers. Just make sure that you don`t continually bombard your readers with emails or your customers will either disengage with, delete, or unsubscribe from your emails.
I find it interesting that you talked about nutrition supplements for athletes. I am very close to launching such a product for enhancing aerobic exercise performance in women (ie. improved times in a 3 mile run).. The product contains no stimulants or exotic herbs. In fact three of the five ingredients are well known minerals, but in forms not found in most multi-vitamin-mineral supplements. The research behind the product comes from me. The credibility behind the research is that I am a professor of human nutrition with over 100 research papers. Now, the trick will be to use my connections and credibility in a business savvy way.
If you're looking to upload an image to a blog post, for example, examine the file for its file size first. If it's anywhere in megabyte (MB) territory, even just 1 MB, it's a good idea to use an image compression tool to reduce the file size before uploading it to your blog. Sites like TinyPNG make it easy to compress images in bulk, while Google's very own Squoosh has been known to shrink image file sizes to microscopic levels.

You mentioned: "many times clients have already done this work.  Ask them for copies of their market research reports when you start a project.  It will save you a ton of time and effort!"  We do this with most of our clients, like you said we have found that around 75% of the have some kind of Market research done, that saves you a lot of time and helps setting up the right SEO Strategy. 

To prevent users from linking to one version of a URL and others linking to a different version (this could split the reputation of that content between the URLs), focus on using and referring to one URL in the structure and internal linking of your pages. If you do find that people are accessing the same content through multiple URLs, setting up a 301 redirect32 from non-preferred URLs to the dominant URL is a good solution for this. You may also use canonical URL or use the rel="canonical"33 link element if you cannot redirect.
Use the right anchor text. Using our previous example: if you wanted to internally link to the “how to make money” blog post, you can write a sentence in another blog, like “Once you have mastered [how to make money], you can enjoy as much luxury as you can dream.” In this case, the reader has a compelling case for clicking on the link because of both the anchor text (“how to make money”) and the context of the sentence. There is a clear benefit from clicking the link.
For example, if a swimming pool business is trying to rank for "fiberglass pools" -- which is receiving 110,000 searches per month -- this short-tail keyword can be the one that represents the overarching topic on which they want to create content. The business would then identify a series of long-tail keywords that relate to this short-tail keyword, have reasonable monthly search volume, and help to elaborate on the topic of fiberglass pools. We'll talk more about these long-tails in the next step of this process.
Thanks to decreasing attention spans, it should come as no surprise that people don’t have the patience to wait more than a few seconds for a site to load. According to a study by Akamai, 40% of people leave a site if it takes more than three seconds to load. Keep users on your website by making sure that it’s running as fast as possible. A few simple ways that you can increase website speed are by reducing the number of plugins on your site, compressing images and enabling browser caching.
Black hat SEO involves techniques such as paying to post links to a website on link farms, stuffing the metadata with nonrelated keywords, and using text that is invisible to readers to attract search engines. These and many other black hat SEO tactics may boost traffic, but search engines frown on the use of such measures. Search engines may punish sites that employ these methods by reducing their page rank or delisting them from search results.
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