It's funny that this thread is here - I just had someone hit me up on skype talking about how their site had suffered and what to do. Knowing what I do - took me about an hour to find all the things he needed to do to fix it and move on.
Other clients of mine fortunately have avoided the core update problems and have gained - best advice - read and prepare along with getting involved with your site (and stop taking advice from 3rd party SEO software - it's horrible)
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