Okay, I have mild autism so if this doesn't come out clearly I apologize.

I am looking for a way to make a horizontal menu bar underneath the header on my page but I want to make it so that when people click on a link in the menu, that the page will come up and the bar will still be there. The problem with this, is that the header is in the body of the page, and I don't know how to really use frames that well yet. Could anyone explain how to do this - simply?