trying to remember this from the top of my head,

dashboard > themes > page types

in your case, look for standard page type then click on default. then edit the page and save it.

everytime you create a new standard page type, it'll have the default contents in there.

when you're editing the page type defaults, you can apply the changes on existing page by click on the block and select 'set child pages'

Thanks for the advice here.

Another question on this topic. Is it easy for me to include a link to a single page in the auto nav bar?

but i still can't find where to update so that the link generated by the block is the pretty url..

now i just manually type it from the tinymce editor (it's the chain button)