2.yes is normal to feel cramps at the beginning of pregnancy
3.yes is safe to work out but nothing to hard that will hurt you
1) not all herbs are safe stay away from licorice root in tea, stay away from sushi and deli meat (risk of listeria is higher) and limit caffeine to 200 mg a day. Limit fish high in Mercury.
2) eat several small meals a day. Like every 2-3 hours. Example
Your 3 meals breakfast lunch and dinner with 2-3 snacks
3) as long as it is not severe and accompanied by spotting.
4) yes in moderation. Some workouts are not safe during pregnancy so make sure they are pregnant specific