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The ELT Method

Because You Shouldn’t Hate The Journey To A Healthier You.

You don’t have to “do more + do better” to get results.
You just have to do the right method well.

My team and I have helped hundreds of women like you REACH + MAINTAIN their desired fitness and health transformations.

This is what we do.

It’s Not About Going Harder;
It’s About Habits, Mindset, & Sustainability.

effective, sustainable

extreme self-loathing
workout cycles.

starving yourself and
skipping out on carbs.

your brain to fuel your body
with the food it needs.

implementing new habits that
move the needle.

a healthy relationship with food,
exercise, and your body.

Online Training & Nutrition Coaching to Help You Be Healthier and Happier.

Here’s What Actually Works:

Custom monthly fitness training program

Customized nutrition program (habits and/or macro/calorie recommendations)

Practical workout demos

Private bi-weekly check-ins with your coach

Unlimited in-portal messaging support

Personalized coaching approach with behavior change & mindset emphasis

What Is The ELT Method?

The ELT Method was developed by me, Sohee Lee Carpenter, and stands for:

Eat. Lift. Thrive

I literally wrote the book on it. My science-backed an experience-driven signature method promotes a fitness journey that women will actually enjoy. So you can eat healthy, exercise gently, and be happy.

I’m not saying it will be easy.

In fact, my team and I require a 3-month commitment from all clients.
But I am saying it will be GREAT.

Choose your path

Nutrition Coaching

Training + Nutrition Coaching

ELT Method

Always Better Together
Get Both Services Combined for Best Results


Diet culture survivor turned Women’s Health Magazine advisor, PhD student, certified strength trainer, Oxygen Fitness cover expert, published author, and creator of the ELT Method.

I’ve been coaching in women-focused fitness for over ten years, and my skilled team and I have helped hundreds of women like you reach their fitness and nutrition goals – without starving themselves and without extreme, unrealistic workouts.

The ELT Method is For You If…

You’ve tried other “challenges” and programs before but never felt truly supported.

You’re experienced in the gym but still aren’t seeing the results you want.

You have a specific strength or physique goal in mind.

Being in the best shape of your life while optimizing your well-being is the destination you’re aiming for.

You’re a realist – you know you need accountability to stay consistent.

You’re stuck in a cycle of unhealthy habits, and your mindset could use some work.

You’re looking for a qualified coach to give you ongoing personalized guidance.

Workout HEARTer, Not Harder.

Even if you’ve been in the gym for years, The ELT Method can help you overcome a limiting mindset and improve lifestyle habits without sacrificing the joy of the journey or your favorite treats.

the body that matches the
life you want to live.

& maintain new healthy
eating behaviors

supported & encouraged
every step of the way

effective, sustainable

any mental blocks that
have held you back

the foods you love while still
hitting your fitness goals

A word from happy clients…

Having you as my coach to prescribe me macros and exercise plans to follow really helps me stay on track and keeps me motivated! Best investment I’ve made.

Nuvi P.

I am very pleased with the mental and physical progress I’m making. I was hesitant about what I could expect from working with a coach/trainer but it has really been an enlightening and rewarding process to go through. I enjoy the strength gains, but I like the mental gains even better! The mental progress I’ve made is priceless and so liberating.

Sara R.

The flexibility has been fantastic and my stress in regards to my nutrition has been so manageable.

Devin P.

Meet Your Coaches

Sohee Lee Carpenter


Sohee Lee Carpenter is the founder and head coach at SoheeFit Systems, LLC.
Sohee has been coaching in the virtual realm since 2012 and currently resides in Los Angeles, California. She offers multiple online fitness services and is the author of 2017’s Eat.Lift.Thrive along with several additional e-books. She has a B.A. in Human Biology from Stanford University and an M.S. in Psychology from Arizona State University. She is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association with Distinction (NSCA-CSCS,*D). Currently, she is pursuing her PhD in sports science through the distance program at Auckland University of Technology (AUT) and is serving as the Fitness Advisor for Women’s Health magazine. Her methods are evidence-based and her focus is on achieving sustainable results with her clients while allowing them to live their everyday life as well as educating the general public on fitness-related research. You can learn more about her at her website at or her Instagram and YouTube.
Get to know her better on Instagram: @soheefit

Rachel Pendakur


Rachel Pendakur grew up near Portland, Oregon, but has lived in San Diego since 2010. She holds a B.A. in Psychology as well as a B.A. in Music, and has her M.A. in Psychological Science. Rachel came to love strength training during her high school years. During her college years, she neglected proper training until an injury prompted her to seek out professional help with rehabilitation. The process of recovering from an injury, as well as improving form to prevent future problems, reignited her love of training and prompted her to continue learning. Since her Masters program began, her research areas of interest have centered heavily on health psychology as well as habit formation and methods of increasing adherence. She is passionate about educating and partnering with individuals who want to reach and sustain their goals. Rachel jumped at the chance to work with Sohee as an in-person training client in the Spring of 2018, and has since consistently enjoyed the style of training that is integral to the ELT Method. She not only has greatly benefitted from Sohee’s mentorship, but has also seen a huge amount of training progress using an approach focused on moderation and sustainability. She is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association (NSCA-CSCS). During her free time, she runs a private piano studio where she uses her classical performance background to train children and adults of all ages. She also loves to try new San Diego restaurants, go on walks and hikes, or just relax with her dog and a good book. Get to know her better on Instagram: @rpendakur

Natalie Fay


Natalie Fay was born and raised in St. Petersburg, Florida, where she still calls home today with her husband and three children. She has her Master of Science (M.S.) in Exercise Science, with a concentration in health and wellness. While attending the University of South Florida in 2019, Natalie had the opportunity to be involved in research and focused on the scientific evidence surrounding fat loss, body composition, and the psychological aspects of exercise. It was in 2014, five years prior, that she started traditional strength training after decades of a tumultuous relationship with her body and exercise. Throughout her younger life, Natalie was heavily involved in dance, ballet, running, yoga, and kickboxing. After struggling with body image and confidence issues, it was strength training that changed her life and she decided it was her purpose to help change the lives of others. Natalie initially competed in NPC bikini bodybuilding division, but quickly realized the dangers of this approach and way of life. Now she approaches training and nutrition in a sustainable manner, just as she does with her clients. In 2022, Natalie became a Certified Strength and Conditioning Specialist (NSCA-CSCS) after becoming a certified personal trainer through NASM (National Academy of Sports Medicine) in 2019. Through real-life experience and education, Natalie is committed to being an integral part of a person’s journey toward sustainable change. As a busy mom of 3 herself, she very much understands how fitness should be practical and flexible. In addition to getting stronger, training has played an important role in her hypothyroidism and PCOS management. In her spare time, Natalie enjoys traveling and spending time with her family, two pups, and crazy cat. Get to know her better on Instagram: @natalie_fay__

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