Before doing any upgrade, make sure to backup the database first. You can use this as reference: http://codex.wordpress.org/Backing_Up_Your_Database
If you have done any modifications on your theme files like custom.css or functions.php kindly backup those files also.
For the updating the theme, please refer to this thread (this one is using abundance, but the same process can also be used in choices): http://www.kriesi.at/support/topic/how-to-update-theme
Hope this helps. :)
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