Question about links opening in the right frame

Is there anyone who can tell me really quick how to make my pages open in the right frame? I'm using Frontpage 2003 and (I know.. it sucks, but Dreamweaver seems hard to learn and I can't handle raw HTML) and I've tried every frame that it lists and none of them work.. I think it's pretty obvious that I want the links at the top to open where the initial text is...

Here's my site: http://bellsouthpwp.net/b/u/budjordan/ecoware/

All of the links aren't up yet, but the first two are.. and I've got them set to open in weird frames because I don't know what else to do. Any help would be great.

 

Anyone?

 

this is a good read on what you need to know for this.
http://www.technorealm.co.uk/design/frame-targetting.html