A blog is great way o getting traffic to your website. What you can do is use the blog to add news or inputs about your website or tools or services that are related to your website.
You can use
www.blogger.com or
www.wordpress.com both are free hosting online or if you have your own hosting download
www.wordpress.org which is better, you will have more rights to it when editing stuff.
Once you setup your blog , submit your blog a directory and RSS submission sites. Go the following website for a list
www.masternewmedia.org/rss/top55/
Keywords and keyword phrases are also to be use in a blog, but not to much..blogging a like a online live journal...the key is to get fresh contact around your topic and search engines will pick it
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