How do I back up the content of my form?

I have a forum that I would like to back up the entire site, content, pictures, etc. Can someone tell me help me out please. the site is

Here’s the Wiki entry page on backups:

I use rsync, since the Mac has it built in, but a good FTP client can also do a sync. Plus there are the two on-site backups: Snapshots, which are listed in that wiki article, and whole-user backup: