Iframes type "site within a site"... how to?

hey all.
I have a tricky(for me) page that i'm working on.
I have everything layed out in a "shell".
within a box or "frame" of this "shell" i would like different content to pop-up based on which ever navagation bar button is pressed. (i can't stress this enough. i know about iframe, but need this particular feature.)
i don't want this "shell" to ever go away.
i would like it to stay perfectly static, while the framed content changes.
does anyone know of any tutorials i could read on this?
much thanks!
iMac CoreDuo 2ghz/2GB/500GB   Mac OS X (10.4.8)  

http://www.varkgirl.com/Varkgirl/Site%20within%20a%20Site.html
Example here:
http://www.varkgirl.com/Testing

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