[Q] how do i upgrade my firmware

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i've searched for answers on here on how to upgrade/flash new firmware whatever and i cant seem to find anything. if someone could tell me what to do and run me through the steps that would be awesome. i have samsung drivers installed, net.4 installed phone is rooted.

also how come on the website for the firmware it says "if your from the americas dont flash" does that mean anything.

i heard someone say their getting way better battery life with jh3 firmware, anybody else seeing this

Follow the instructions on these two links to flash to JH3. The fist link is for JH2, but the directions still work. Just download the JH3 firmware.
forum.xda-developers.com/showthread.php?t=751518
forum.xda-developers.com/showthread.php?t=731989

This page has all the files you need:

samsung-firmwares.com/i897.htm
You need the firmware file, the PIT file, and Odin. The links for all of that is on the above page. The PIT file and Odin are under the section called "Flash Tools."

Once you've restored & upgraded, you can root or whatever you like. I'm a fan of SuperRooterExtreme, which does a whole bunch of things for you in one package.
forum.xda-developers.com/showthread.php?t=751934